With the use of smartphones and electronics on the rise, a normal day’s work and simple mindless scrolling can sometimes end in pain. Tech neck is on the rise as electronics become the everyday norm. Have you noticed increased neck pain after looking at your phone for long periods of time? You may be experiencing a phenomenon known as tech neck.
This post will address all your questions about help with tech neck, including what it is, how posture affects your neck, the role electronics play in posture, and exercises and tips to implement to help get rid of your tech neck pain.
**This is not medical advice. Please consult your medical provider for more information.
What is Tech Neck?
Tech neck is a common phrase used when referring to neck pain after looking down at a phone for a long period of time. This has become increasingly common as smartphones become more and more engrained in our everyday lives.
The neck becomes strained leading to stiffness, pain, loss of range of motion, and difficulty moving your neck. Younger populations and individuals who spend lots of time using technology are at greater risk for developing tech neck.
Tips on How to Avoid Tech Neck
Pay Attention to Posture
Poor posture is the key that drives tech neck.
Your head weighs about 11lbs. The further you flex your neck to look down towards the ground (or your phone down in your hand), the pull of gravity increases the pressure for the neck muscles to hold your head up. If your neck is flexed to 60 degrees, its as if your head weighs a whopping 60lbs!
Imagine spending minutes, or even hours, in this position! Your muscles are trying to hold up a head that theoretically weighs about 60 pounds for this amount of time.
So how does posture relate to this?
Being aware of your posture is the first step. You can’t fix something if you don’t know it’s there.
If you start to notice pain in your neck, think about what position your head and the rest of your body are in and try to correct it. If you can start to pick up on the pattern of when you feel your neck pain, you will be one step closer to figuring out your movement patterns and what you need to do to correct it.
Other Posts Related to Posture:
- Mobility Therapy: How Can it Help Me Move Better?
- 7 Mobility Stretches so You Can Make it Through Your Day Pain Free
- Thoracic Mobility Exercises: Unlock Your Body for Pain Relief
- Consistent Low Back Pain: How It’s Treated to Give You Peace of Mind
Ergonomic Work Station
Set yourself up for success. If you find yourself sitting or working at a desk for long periods of time, setting up your work station to fit you is key.
Your computer screen should be directly in front of your line of sight or slightly below. This may mean you need to raise your computer screen by placing it on a riser or stacking some books underneath.
Your shoulders should be relaxed and down at your side. Your elbows shoulder be flexed to a 90 degree angle and your wrists shoulder rest comfortably in either a neutral or slightly extended position. An ergonomic mouse may be beneficial for someone with wrist pain or if you are dealing with carpal tunnel.
You shoulder have a supportive back rest with your spine in neutral alignment. Try not to use a chair that causes you to hunch forward and round your back or one excessively arch your lower back.
Your hips and knees should be flexed at 90 degree angles. This may mean raising or lowering your chair based on your height. For people who are shorter, you may need a small step or foot riser to have your legs comfortably supported.
Remember…it is not just about where your neck is positioned. Your leg position will affect your hips. Your hips will affect your back position. And that will trickle its way up to affect your upper back and eventually your neck. Your stable base is important for the rest of your body!
Take Rest Breaks
Having a job that requires you to sit at a computer or desk for long periods of time can be detrimental to your posture. Try setting a timer for 30-60 minutes and each time it goes off, move around. Stretch your neck. Stand up and sit down five times. Do something that breaks up the monotony of sitting in the same position for hours on end.
Our bodies respond positively to movement. Any sustained position over a length of time can lead to injury and/or pain.
Hold Your Phone Up Higher
This goes back to posture. If you have to look at your phone, try holding it up higher so your neck doesn’t have to look down constantly. It doesn’t have to be done every time, but alternating between looking down towards the ground and looking slightly higher may make the difference between having a stiff painful neck and having no pain.
Use Ice or Heat
If you are dealing with neck pain and stiffness from tech neck, try ice or heat. In more acute phases, ice may be more beneficial. Heat can be used if you deal with more stiffness or dull pain. A hot shower can sometimes do the trick.
In the end, use what feels better. Some people prefer one over the other.
Physical Therapy Exercises for Tech Neck
If you are looking for tech neck help, give these exercises a try! They specifically target the postural muscles that should be strong to help hold your neck up for long periods of time. Other will address the commonly found stiff areas to make sure your head and neck move in their optimal range.
Chin tuck with Towel on wall
Roll up a small towel and place it against a wall horizontally. The base of the back of your head will go up against the towel.
Tuck your chin as if you are trying to smash the towel against the wall. This movement creates the “double chin” look. Make sure not to look down towards the floor. The idea is to push your chin straight back into the wall.
Hold this position for 10 seconds and repeat 10 times.
Suboccipital stretch
Place one hand at the back of your head. With the other hand, the web space between your thumb and index finger will go up against your chin. With your web space, gently push your chin inwards as the hand behind your head pulls upwards towards the ceiling.
You should feel a stretch at the base of your skull at the back of your head. Hold this position for 10-30 seconds and repeat.
Quadruped Chin tuck with Resistance
Start on your hands and knees. This exercise will use a resistance band, but if it is too challenging, you can perform it without the band.
Place the resistance band around the back of your head and hold the ends in your hands against the ground.
Just as you performed the chin tuck in an earlier exercise, this exercise also incorporates the chin tuck movement. This exercise is more challenging because of the added resistance from gravity and the resistance band.
Perform your chin tuck. Think about pulling your chin inwards into the resistance band and up towards the ceiling. Be careful not to extend your neck backwards. Your face should stay facing the ground the entire time. Hold this position for 5-10 seconds and release. Perform 10-20 times.
Prone T
Lie face down with your forehead resting on a towel. Place your arms out to the side at shoulder height. Point your thumbs up towards the ceiling. Lift your arms up off of the floor and hold this position for 5 seconds. Repeat 20 times.
Make sure to avoid shrugging your shoulders up towards your ears. You want to feel this between your shoulder blades.
Seated Thoracic Extension
Take a seat in a chair with a back rest. You will be using a foam roll for this exercise. If you don’t have a foam roll or the stretch is too challenging, you can roll up a bath towel.
Place the foam roll or bath towel horizontally against the back rest across your upper back. Fold your hands behind your head and relax your elbows in front of you, not out to the side. If placing your hands behind your head is too much, you can cross your arms across your chest.
Without arching your low back, lean into the foam roll. You should feel a stretch through your spine in your upper back.
Lean back and hold this position for up to 5 seconds and repeat up to 20 times.
Is It Possible to Correct Tech Neck?
Tech neck is a result of poor posture and movement faults. Addressing your postural habits is the first step in helping reduce the effects of tech neck.
Can the pain eventually go away by implementing some of the tips mentioned above? – Yes, in some cases. However it is important to note that not everything is 100% guaranteed. If neck pain remains, other pathologies should be ruled out or addressed to ensure there are not other factors at play. Check with your healthcare provider as needed.
TL;DR
Have you been looking for tech neck help? This post reviews how to improve your posture to relieve stress to your neck, modalities to help ease tech neck pain, and exercises to help prevent tech neck from returning.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
