How To Prevent Tech Neck And Fix Your Posture For Good, According To Experts

Is your screen time wrecking your posture? Maybe you’ve heard the term “tech neck” by now, but what is it, how do you know if you have it, and most importantly, how can it be fixed?

Tech neck is a term for the stiffness, soreness, and tension experienced in your neck and shoulders after spending prolonged time looking down at your phone, iPad, laptop, other device, or even old school, paper reading material. And unfortunately, it’s becoming all too common, with 73 percent of university students and 64.7 percent of people working from home experiencing neck or lower back pain, according to a 2022 study in Acta Medica Academia. But don’t stress, because this posture issue is completely fixable. Let’s focus on how to prevent and reverse tech neck with a few simple, expert-backed exercises.

From easy stretches to posture-boosting habits, read on to learn how to relieve neck pain, improve spinal alignment, and protect your neck and shoulders for the long haul.

Meet the expert: Jennifer O’Connell, MD, is a physiatrist at Hospital for Special Surgery.

What is tech neck?

“Tech neck” refers to the strain placed on the muscles and ligaments around the neck and upper back due to prolonged periods of looking down at various tech devices (hence the name), such as smartphones, tablets, and laptops. However, tech neck is not just limited to the neck, according to Jennifer O’Connell, MD, a physiatrist at Hospital for Special Surgery. “The rest of the body can suffer as it attempts to compensate,” says Dr. O’Connell.

Dr. O’Connell says to think of your head as a bowling ball on a stick. The average head weighs between eight and 11 pounds, and relies on muscles for support. When the head is in a forward position for a long time, this increases pressure on the neck (a.k.a. the cervical spine) and surrounding muscles. “The muscles on the back of the neck have to work much harder to keep it upright, leading to soreness,” says Dr. O’Connell. “This affects not only the neck but the entire spine, as proper posture depends on spinal balance.” Over time, this repetitive strain leads to discomfort, stiffness, and even structural changes in the spine, making tech neck a very real issue and a growing problem for just about everyone in today’s digital world.

Tech neck is especially prevalent among those who spend long hours on devices, with studies showing that women, in particular, are at higher risk due to habitual use of phones. This is because women tend to be shorter on average with narrower shoulders and slender, less muscular necks, which forces them into more extreme positions when using keyboards and monitors, according to Dr. O’Connell. “When you’re doing something for extended periods of time, even a few degrees [of] extra tilt can make a big difference.”

Some common symptoms of tech neck include: neck pain or stiffness, shoulder tension, headaches, and a noticeable forward head position when in a relaxed position, not using a screen or device. In some advanced cases, you might even experience numbness or tingling in the arms or hands, a signal that your nerves may be involved.

Ready for the good news? You can improve your posture to relieve these symptoms and prevent them from occurring in the future. Spotting these signs and symptoms early and making changes to posture and habits is key to preventing long-term damage from tech neck and achieving sound alignment.

Why Tech Neck Is A Problem

Tech neck might start as mild discomfort, but if left unchecked, it can lead to more serious issues in the long run. The forward head posture puts significant strain on the cervical spine, causing the muscles, tendons, and ligaments in the neck and upper back to work overtime to support the weight of your head (it’s heavy!). Over time, this can lead to muscle imbalances, joint degeneration, and even disc bulges or herniated discs. “Long term effects of tech neck include chronic neck pain and headache, pain from compressed nerves going to the arms and poor balance resulting from poor posture,” says Dr. Connelly.

The risks of not addressing early signs of tech neck extend beyond pain in the neck region. Poor cervical posture can impact your whole body. “When the head and neck are out of balance, the rest of the body has to compensate,” says Dr. O’Connell. “Your head still needs to move in order to see and hear your environment, so the rest of your body will have to work harder to get it there.” Tech neck can also lead to a loss of the neck’s natural alignment, creating a more hunched-over appearance that’s hard to correct later in life. If the forward head posture isn’t addressed, the likelihood of developing chronic issues like cervical arthritis or nerve impingement increases.

Simply put, ignoring tech neck long-term can have a ripple effect on your overall health—so if you nip it in the bud it early on, you’re setting your future self up to maintain good posture as you age.

How To Fix Tech Neck

If you’ve caught a glimpse of your forward-leaning head in a reflection recently and realized you might have tech neck, don’t worry—we’ve got your back (and, well, neck). While this posture issue might sound a little scary, tech neck is totally fixable.

A combination of adjusting the ergonomics of your work space, stretching, and strengthening exercises can help relieve discomfort, improve posture, and prevent future issues, but you have to be consistent. Think about doing stretches or exercises that are the opposite of the position you’re in most of the day. For instance, instead of rounding the shoulders and upper back forward (like the posture many people have while sitting at a desk), you’ll want to reverse that position by opening the chest and upper back.

Simply stretching the muscles in your neck and upper back regularly is a great starting point to improve your posture. Muscles such as the pecs can become tight, while other muscles in the upper back such as the middle traps and rhomboids can become weak over time. This is why a combination of stretching to promote mobility and alignment and strengthening to help sustain the more open and aligned positioning, is so important.

Not sure where to begin? By adding these movements below into your routine, you can find relief from tech neck in no time.

Best Stretches To Fix Tech Neck

If you’re experiencing a stiff or sore neck from too much screen time, stretching can provide immediate relief. Try these easy, effective neck stretches that target the muscles of the neck and upper body to help release tension, improve flexibility, and reset your posture.

Time: 10 minutes | Equipment: None | Good for: Shoulders, neck, chest, upper back

Instructions: Perform each of the stretches below for 30 to 60 seconds at a time, repeating on the opposite side when applicable. Once you’ve completed one round of stretches, repeat the cycle at least twice more for a total of three rounds. Aim to do this routine at least three times per week at first, then ramp up to once a day for best results.

Behind-The-Back Stretch

How to:

Stand tall with feet hip-width apart and arms relaxed by sides.
Clasp hands behind back so that your fingers are interlocked.
With hands clasped, let shoulder blades come together and try to reach hands toward the wall behind you. You should feel a stretch in the shoulders and chest. That’s 1 rep.

Cat Cow

How to:

Start on all fours with wrists directly under shoulders and knees below hips.
For cat, first exhale while arching back and dropping head and tailbone toward mat.
On the inhale while arching back, tilting tailbone and chin toward ceiling, and dropping tailbone toward floor to come into cow pose. That’s 1 rep.

Thread The Needle

How to:

Begin on all fours.
Lift your right arm up towards the ceiling while keeping your gaze on your hand as you move.
Lower right arm to ‘thread the needle’ in between your left hand and left knee, dropping your right shoulder towards the ground and resting the right arm on the ground.
Hold position for the duration of time indicated in the instructions above before returning to starting position, then repeating on the other side. That’s 1 rep.

Downward Dog

How to:

Start in a plank position.

Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape.

Press shoulders away from ears and relax neck.

Spread fingers wide on mat, with palms pressed against the floor. Hold the position for the duration of time indicated in the instructions above before returning to all fours. That’s 1 rep.

Pro tip: Try peddling feet for added hamstring and calf stretch, and bend the knees as needed.

Open Book

How to:

Start by lying on right side with knees bent and head resting on right arm, a pillow or a yoga block. Your arms should be straight out in front of you with palms facing each other.

Begin by lifting your top (left) arm up and allowing it to reach toward the ceiling then to your left, like you’re opening a book. Simultaneously turn head to follow your left hand until you are looking to the left side. Keep hips facing toward the right.

When you get to the “open book” position, hold for about 5 seconds, breathing deeply and focusing on the stretch in the front of the top shoulder.

Return to the starting position. That’s 1 rep.

Chin Tuck

How to:

Lay on your back with your knees bent and feet planted hip-width on the floor.

Slowly tuck your chin to your chest, lowering your gaze down towards your feet, drawing your core in, and stretching the back of the neck.

Pause for two to three seconds in the stretched position, then return to the starting position. Alternate between the stretched and starting position for the duration of time indicated above. That’s 1 rep.

Best Strengthening Exercises To Fix Tech Neck

Stretching can bring quick relief, but strengthening the muscles that support your neck and upper back is key to keeping tech neck from coming back. These strengthening exercises focus on building strength and endurance in the upper body to help you maintain proper neck alignment and prevent future strain. Add them to your exercise routine for long-term posture improvement.

Time: 10 minutes | Equipment: One set of medium-weight dumbbells | Good for: Shoulders, neck, chest, upper back

Instructions: Choose three to four of the strength exercises from the list below. Perform each exercise for 10 reps, repeating on the opposite side when applicable. Once you’ve completed one round of the chosen moves, repeat the cycle twice more for a total of three rounds. Aim to do this routine two to three times per week.

TWY

How to:

Start standing with feet hip-width apart, and hinge at the hips to bring torso slightly forward while maintaining a straight back.

Extend arms out to sides to form a T shape.

Maintaining body position, swing arms up so the upper arms align with the ears, forming a Y shape.

Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape. That’s 1 rep.

Banded Bird Dog

How to:

Start on all fours, with hands stacked directly under shoulders, knees below hips, and a resistance band wrapped around feet.

Keeping torso still and core engaged, simultaneously extend right arm straight out in front of body and left leg straight back behind body.

Bring right elbow and left knee in beneath torso to touch.

Repeat on the opposite side. That’s 1 rep.

Superwoman With Arm Extension

How to:

Start lying face-down, legs extended, arms tucked at sides.

Lift legs and extend arms overhead simultaneously, engaging back, lats, glutes, and shoulders to raise up and out.

Pause, then lower legs and bend arms to sides to return to starting position. That’s 1 rep.

Pushup To Renegade Row

How to:

Start in a modified plank position, knees on ground, wrists under shoulders, hands holding onto dumbbells. Maintain a long spine.

Lower into a pushup so your chest hovers just above the floor, and elbows are close to sides.

Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.

Return right hand to ground. Repeat row with left arm.

Return left hand to ground. That’s 1 rep.

Back Fly And Row

How to:

Stand with feet roughly hip-width apart or slightly wider, one dumbbell in each hand at sides.

Hinge at hips to bring torso and arms and dumbbells forward. This is your starting position.

Using your back muscles, raise dumbbells out to sides toward sky, so that arms are parallel to ground. Lower weights back down.

Next, drive elbows back toward sky to perform a bent-over row, so that the weights land near hips.

Lower weights back to starting position. That’s 1 rep.

Incline Pushup

How to:

Start in an incline plank position with hands on a chair, bench, or step and feet on floor with head to heels aligned.

Lower down, with elbows pointing 45-degrees away from body, until arms bend to 90-degrees.

Press back up keeping body in a straight line. That’s 1 rep.

How To Prevent Tech Neck In The Future

The best way to combat tech neck long-term is by incorporating expert-led strategies into your daily routine. From simple adjustments to your workspace to regular posture check-ins, these tips will help you maintain a healthier neck and spine, even with frequent device use. Here are a few ways Dr. O’Connell advises keep tech neck at bay:

Set up an ergonomic workspace: Position your screen at eye level and adjust your chair so your feet are flat on the floor. This helps prevent you from spending long periods looking down or up, according to Dr. O’Connell. A supportive chair with armrests and lumbar support that promotes proper alignment of the back and hips can help reduce strain on your neck and back. Even better? Use a height adjustable standing desk to minimize sitting if it is an option.

Take frequent breaks: Every 30 minutes, stand up, stretch, and reset your posture. Frequent movement prevents stiffness and helps your muscles recover from long periods of sitting. Try setting a timer if you need a reminder to move. And bonus: Pick one of the stretches listed above to do during each of these breaks.

Schedule posture checks: Throughout the day, check in with your body. Is your head leaning forward? Are your shoulders hunched? A quick reset can help maintain better posture.

Ask a professional: If you’re experiencing persistent pain, numbness, tingling or headaches, it may be time to consult a physical therapist or other healthcare professional. Early intervention can prevent long-term issues, and learning more about your body and how you can help it is always fun!

By adopting these habits, you can prevent tech neck from becoming a chronic problem and keep your posture in check!

Rachel Tavel is a doctor of physical therapy, strength and conditioning specialist certified by the National Strength and Conditioning Association, and writer. Her writing has been published in Forbes, Fortune, Men’s Health, Women’s Health, Runner’s World, SELF, Bicycling Magazine, The Huffington Post, and more. She co-authored the book “Stretch Yourself Healthy Guide: Easy Routines to Relieve Pain, Boost Energy, and Feel Refreshed” (Prevention, 2020) and is a Forbes Health Advisory Board Member. Prior to becoming a physical therapist, Rachel was a travel writer living and traveling throughout South America. Connect: , , Email: .