The Digital Dilemma: Let’s Talk About “Tech Neck”

a young woman sits hunched over her cell phone, in a posture that leads to tech neck

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In the age of smartphones, tablets, and laptops, it’s safe to say that most of us have had our heads buried in screens at some point. But did you ever stop to think that this seemingly harmless habit might be causing trouble for your neck and spine? Welcome to the world of “tech neck.” In this blog, we’re going to explore what tech neck is, why it matters, and how you can keep it at bay.

What is tech neck, anyway?

Tech neck, or “text neck,” is the name given to the pain and discomfort that come from spending too much time hunched over screens. When we tilt our heads downward to gaze at our gadgets, the stress on our necks dramatically increases. In fact, for every inch your head tilts forward, it’s like adding an extra 10 pounds of pressure on your neck. Ouch, right? This extra strain can lead to all sorts of problems, from temporary aches to long-term health issues.

The consequences of tech neck

  1. A pain in the neck (and back)

The most immediate impact of tech neck is, well, neck and back pain. This discomfort can range from a minor annoyance to a full-blown agony, depending on how often and how long you’re glued to your screens in an unhealthy posture.

  1. Misaligned spine

Long hours of looking down at screens can throw your spine out of alignment. Over time, this can mess with the natural curve of your back and create some pesky, long-lasting structural issues.

a young woman rubs her neck from pain while sitting working at a laptop computer in a poor ergonomic set up
  1. Headaches

Tech neck might also be the root of those pesky headaches you’ve been getting. The added pressure on your neck messes with blood flow and nerve function, which can trigger those unwelcome head-thumpers.

  1. Breathing troubles

Poor posture often leads to shallow breathing, which means less oxygen gets to your lungs. Reduced lung capacity can affect your overall health and mood.

  1. Stress and self-esteem

Believe it or not, tech neck can also amp up your stress levels and knock your self-confidence. How you carry yourself and how others see you can be influenced by your posture.

How to fight tech neck

The good news is that you don’t have to be a victim of tech neck. There are practical steps you can take to protect your neck and spine.

  1. Get comfortable

Make your workspace ergonomic. Position your screen at eye level to keep from tilting your head down. If you’re on a smartphone, bring it up to your eye level whenever you can.

  1. Take a breather

Remember to take regular breaks to stand, stretch, and move around. This won’t just help your neck but also your overall well-being.

a woman stretches her arms overhead while sitting at her desk job for ergonomic reset
  1. Neck workouts

Try some neck-strengthening exercises. Simple moves like neck tilts, head turns, and shoulder rolls can help relieve tension in your neck and upper back.

  1. Be mindful

Pay attention to your posture when you’re using your devices. Hold your smartphone or tablet higher and closer to your eye level to reduce the strain on your neck.

  1. Accessorize

Consider investing in accessories like laptop stands and ergonomic chairs to create a workspace that’s kinder to your spine.

  1. Seek help

If you’re already dealing with persistent neck pain or other tech neck symptoms, don’t hesitate to consult a healthcare professional. Physical therapy can work wonders for relieving pain and improving your posture.


Tech neck is a real concern in our increasingly digital world. But by being mindful of your posture, taking steps to prevent it, and reaching out to professionals when necessary, you can safeguard your neck and spine from the strains of prolonged device use. Remember, a healthy neck and spine are essential for your overall well-being, so take action to keep tech neck at bay and enjoy a pain-free digital lifestyle.

Check out the blog resources below for more on ergonomics, or explore our main blog page for other posture-specific topics, such as Posture Matters: 5 Exercises to Enhance Alignment and Well-Being.

PT for Posture!

Tech neck, or as we often hear it called – text neck – can lead to poor posture and can exasperate all the pain and problems associated with it. Don’t let too much screen time leave you with neck pain, let a physical therapist help you prevent future issues today!

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