What You Need to Know About Tech Neck

What Is Tech Neck?

“Tech neck is a modern condition caused by spending too much time looking down at phones, tablets, or computers,” says Dr. Okubadejo. “It puts strain on the neck and upper back muscles. Over time, this strain can lead to pain, stiffness, and even headaches. Poor posture while using digital devices is the main culprit. Many people don't realize how much pressure is placed on the spine when the head tilts forward. Left untreated, it can contribute to long-term posture problems.”

What Can Cause Tech Neck?

There are many causes for tech neck that are often tough to avoid. According to Dr. Okubadejo, they include looking down at a phone for long periods, slouching or leaning forward while using a computer, holding devices like tablets low without support, lack of movement or breaks, using furniture that doesn't support good posture, gaming or streaming for hours, using multiple screens without alignment, and weak core and upper back muscles.

Should you need to amp things up a bit and get your core and muscles in check, we can’t go wrong with the MYTAGALONGS Workout Kit.

How Do You Tell If You Have Tech Neck?

“If you often feel stiffness or soreness in your neck and shoulders, it might be tech neck,” Dr. Okubadejo explains. “You may notice pain that gets worse after using your phone or computer for a while. Headaches that start at the base of your skull can also be a sign. Some people feel a sharp or aching pain when turning their heads. Your posture might change, with your head jutting forward more than usual. You could also feel tingling or numbness in your arms if nerves are affected. If these symptoms happen regularly, your device habits may be the cause.”

If you think you’re suffering from this condition, you can temporarily ease discomfort by applying a product like the ELEMIS Musclease Active Body Oil or the KOPARI BEAUTY Recovery Balm infused with CBD.

How Do You Prevent Tech Neck?

Developing tech neck may seem unavoidable, but if you’re extra mindful of how you use your devices, it is possible to sidestep the issue. Below, Dr. Okubadejo breaks down how to escape this dreaded discomfort.

1. Try to hold your phone at eye level.

Instead of looking down, lift your phone so your neck stays in a neutral position.

2. Adjust your monitor height.

Make sure the top third of your computer screen is at or slightly below eye level to avoid tilting your head.

3. Use a chair with lumbar support.

Sit all the way back in your chair with your feet flat on the floor and your lower back supported.

4. Take a posture break every 30 minutes.

Stand up, roll your shoulders, and gently stretch your neck in all directions for 1–2 minutes.

5. Strengthen your core and upper back.

Do exercises like rows, planks, and wall angels to improve posture and reduce strain on your neck.

The MAJI SPORTS Exercise Bar comes with everything to get the on-the-go stretching you need to succeed. You can take this with you to work or bust it out after a long day to ensure you keep your body moving and your muscles stretching. 

6. Use a tablet stand or lap desk.

Prop up your device to eye level instead of resting it on your lap or holding it at chest level.

How Do You Get Rid of Tech Neck?

So you’ve tried everything, but ended up with tech neck. Now what? Luckily, there’s light at the end of the tunnel. Dr. Okubadejo shares how to get rid of tech neck below.

1. Do chin tucks daily.

Sit or stand tall, gently pull your chin straight back (not down) to create a "double chin," hold for 5 seconds, and repeat 10 times.

2. Stretch your chest muscles.

Stand in a doorway, place your arms at shoulder height on the frame, and gently lean forward to open up tight chest muscles that pull your posture forward.

3. Apply heat to tight areas.

Use a heating pad on the back of your neck and shoulders for 15–20 minutes to relax muscles before stretching. The PURIFY Electric Heating Pad works wonders relaxing our muscles.

4. Foam roll your upper back.

Lie on a foam roller placed lengthwise along your spine, let your arms fall out to the sides, and stay there for 1–2 minutes to open your chest and relax the upper spine.

5. Strengthen your mid-back.

Do resistance band rows or seated cable rows three times a week to build the muscles that support upright posture.

6. Limit your screen time in bed.

Avoid propping your head forward with pillows or hunching over your phone; instead, keep your spine aligned and hold your device at eye level.

Final Thoughts

Tech neck is a common discomfort everyone wants to avoid, but it’s not the end of the world if you get it. There are many causes of the temporary condition, caused by poor posture and sitting stationary in one place too long. The way we position our neck, head, and shoulders to view tablets, phones, or computers can play a role in these physical ailments. Luckily, there are easy exercises and heating products you can apply to alleviate the issue.