Table of ContentsView AllTable of ContentsSymptomsExercises to Correct Tech NeckQuick Tech Neck ReliefScreentime Suggestions to Prevent Tech NeckTargeted TreatmentsSummary
Table of ContentsView All
View All
Table of Contents
Symptoms
Exercises to Correct Tech Neck
Quick Tech Neck Relief
Screentime Suggestions to Prevent Tech Neck
Targeted Treatments
Summary
“Tech neck,” or “text neck,” is the term for chronic neck pain associated with neck curvature. It occurs when the neck is tilted forward for long periods while using electronic devices like computers, tablets, and smartphones.Over time, the strain on the neck can damage muscles and misalign the spine.
This strain could lead to poor posture, inflamed and painful joints, pinched nerves, or herniated discs.Tech neck might have additional effects beyond the neck, including lower back pain, headache, jaw problems, and cosmetic effects.
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How Tech Neck Affects the Body
Tech neck can lengthen neck and shoulder muscles and shorten chest muscles, leading to ahunched posture.This posture puts pressure on the neck and causes the shoulders to slump. The misalignment could cause shoulder andneck painand stiffness.
An adult head weighs about 10 pounds (lbs) and puts that amount of pressure on thecervical spine(the seven stacked bones in your neck that support the weight of your skull) when in the neutral position.
However, when bent in a forward posture—like when you’re looking at your phone—the head’s weight on the cervical spine increases, putting up to 60 lbs of pressure on it.
If pressure on the spine leads to apinched nerve, symptoms may include:
Tech neck might also be linked totemporomandibular disorders(TMD)—pain or dysfunction in the jaw joints and muscles. One study published in 2015 inBioMed Research Internationalobservedtender pointsin the neck, which were commonly seen in people with TMD.Here, neck pain was found to be associated with TMD 70% of the time.
Tech neck and afront forward posturecan also affect the rotator cuff—the muscles and tendons surrounding the shoulder joint.Over time, a forward posture can lead torotator cuff tendonitis—irritation andinflammation(the body’s response to harmful stimuli, which leads to tenderness and swelling) of some of the muscles and tendons in the shoulder. People withrotator cuff injuriesmight be at an increased risk for tech neck.
Tech neck can also lead tocervical kyphosis—the loss of the naturalC-shaped curve of the neck.The curve will straighten out or be reversed. It does not always cause symptoms, and some straightening of the spine is normal.
Researchers have also linked tech neck tocollagenloss and muscle andskin laxity(loose and sagging skin). The repetitive motion of the neck when using technology can contribute to the folding of the skin, leading to cosmetic concerns such as wrinkles, a double chin, and neck sagging.
1. Chin Retraction
Perform a chin retraction as follows:
2. Upper Trap Stretch
This exercise helps to relieve tension in the muscles that span the back of your neck and shoulders. To stretch the right side:
3. Standing Scapular Retraction
Standing scapular retraction requires the following movements:
Take Breaks
Most of the time, tightness and stiffness symptoms from tech neck occur from sitting in the same position for an extended period.A stretching break can help alleviate tech neck symptoms quickly.
Aim to take stretch breaks from your phone, tablet, or computer to move the neck and head at least every 30 minutes. In addition to stretching the neck, try to get up and move around at least once every hour during your workday so that you work a variety of muscles.
Fix Your Posture
Goodposturealigns the ears, shoulders, and hips in a straight line, giving the spine anSshape with three front-to-back curves.These curves help absorb stress and impact on the back.
While sitting, sit with your hips and knees at the same level in a chair that is low enough to place both your feet flat on the floor and your knees nearly level with the hips.
Shoulders should be kept back and down, with the chin back, the belly in, and the lower back supported. A small pillow, lumbar roll, or rolled-up towel can offer extra support for the curve of the lower back.
When it comes to proper posture and electronic devices, hold devices at eye level while standing or sitting.The device should be within your line of sight. You might also consider using devices with larger screens and texting with both hands.
Assess Your Workspace
Tech neck doesn’t apply to handheld devices only. Sitting in front of a computer all day can cause symptoms, too.
Assess your workspace and focus on making changes that prevent tech neck pain and support your spine health. This typically involves improving posture, regular exercises for supporting the neck and upper back, and anergonomic workspace, which can include a standing desk, monitor arms, and an ergonomic chair.
Use Heat Therapy
Staring down at your screen for an extended period causes muscle tension and tightness. Aheating padcan move blood in the affected muscle areas to relax the muscles and relieve pain.
A heating pad that covers the neck and shoulders can be worn and used at any time the neck experiences pain and other tech neck symptoms.
Try Self-Massage
Self-massage can improve blood flow in tight neck and shoulder muscle areas.For pain relief, you can use your fingers, a massage ball, or a massage gun.
The amount of pressure used will depend on what feels comfortable. Stop or reduce pressure in the affected area if you feel sharp pain or tingling.
Take Over-the-Counter (OTC) Pain Relievers
OTC oral pain-relieving medications for tech neck include Tylenol (acetaminophen) andnonsteroidal anti-inflammatory drugs(NSAIDs) like Advil (ibuprofen) or Aleve (naproxen). NSAIDs can also help reduce inflammation and stiffness.
OTC topical pain reliefcreams, including salicylates, counterirritants, anesthetics, topical NSAIDs, and hydrocortisone, can help to improve neck symptoms, such as numbness, pain, muscle tension, swelling, and inflammation.
It is a good idea to take breaks from screen time to help avoid pain and other symptoms linked to tech neck. Here are some strategies that might help:
What to Do If It Doesn’t Improve
For most people, tech neck is not a severe condition and can be managed with posture changes, stretching, and OTC pain relief. However, some symptoms or medical conditions might require medical attention.
You should see a healthcare provider for:
A healthcare provider can advise you on the best pain management techniques, refer you to aphysical therapist, or recommend additional interventions as needed.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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