What Is Tech Neck And How Can You Prevent This Modern-Day Posture Problem?

Tech neck is the chronic pain, tightness, or stiffness in the upper back and neck resulting from looking down at electronic device!

If you’re in your 20s and already experiencing mysterious neck and shoulder tightness, don’t worry, you’re not alone. With extended screen time a new norm, a new postural issue, tech neck, is on the rise among office workers, students, and pretty much anyone stuck in front of a screen. It’s what we’re paying for our digital addiction. Read on to find out what it is, why and how you must avoid it,

What Is Tech Neck?

Tech neck is the chronic pain, tightness, or stiffness in the upper back, shoulders, and neck resulting from gazing down at electronic screens for extended periods. This head-forward posture puts a strain on the muscles and spine, which can result in a noticeable neck hump over time.

The root of the issue lies in our everyday habits. Most of us spend hours hunched over laptops, scrolling through phones, or streaming videos on tablets. According to global usage statistics, people check their phones dozens of times a day, and many spend four to six hours on them daily. Add to that a full workday on the computer, and it’s easy to see how tech neck sets in.

Here’s the science behind the strain: the typical human head weighs about 10 to 12 pounds. When you lean it forward to glance down at your phone, even by 45 degrees, it significantly raises the pressure on your neck and upper spine. Imagine holding a carton of milk out in front of you; now picture holding it there for hours. That’s how much stress your neck is under during prolonged screen time.

Over time, this bad posture puts pressure on the spinal discs and wears out muscles, leading to pain that can shoot into your shoulders, arms, or even cause headaches. As we get older, our spinal discs dehydrate and lose flexibility, making us even more susceptible to long-term damage if posture habits aren’t addressed early. The good news? Tech neck can be prevented or at least controlled with a few conscious adjustments.

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How To Avoid Tech Neck?

Begin by setting up your screen; for computers, the top of your monitor should be slightly below eye level, preferably with a slight downward glance of around 15 degrees. Have the screen at an arm’s length away, and sit with your head, shoulders, and hips in alignment at all times. When using a phone or tablet, hold it up to eye level rather than tilting your neck downwards.

Make ergonomics your best friend, use pillows or armrests to rest your forearms, sit on chairs with lumbar support, and keep your feet flat on the floor. Taking frequent breaks by standing, stretching, and walking around every 30 minutes can go a long way in minimising muscle fatigue. And above all, listen to your body. When you feel tension or pain, that’s your signal to shift your position or stop for a while. Movement is medicine in the case of tech neck, and immobility is the true villain.

As more and more of our lives are lived on screens, safeguarding our posture isn’t merely a matter of convenience; it’s a matter of long-term well-being.

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First Published: May 14, 2025 2:58 PM