Tech Neck: Why Your Phone Might Be the Real Pain in the Neck
- Dr. Matt Paluchniak
- Sep 15
- 2 min read
We love our phones, laptops, and tablets—but our bodies? Not so much. If you’ve ever noticed stiffness, headaches, or that constant forward-head slump after scrolling, you might be dealing with Tech Neck.
What Is Tech Neck?
“Tech Neck” refers to the strain your neck and upper back experience from looking down at screens for long periods of time. On average, we spend 4–6 hours a day on devices—that’s a lot of time with your head tilted forward!
Here’s the kicker:
Your head weighs about 10–12 lbs when it’s stacked directly over your spine.
For every inch your head shifts forward, the stress on your neck more than doubles.
That means when you’re hunched at a 45° angle (like when scrolling TikTok or answering emails), your neck is supporting up to 49 lbs of force. Yikes.
Common Symptoms
Tech Neck doesn’t just cause a little stiffness—it can create a ripple effect across your body:
Neck pain or tightness
Shoulder and upper back soreness
Frequent headaches
Tingling or numbness in the arms
Poor posture (aka the dreaded hunch)
Left unchecked, this posture can even contribute to early disc degeneration or chronic pain patterns.
How to Prevent & Fix Tech Neck
The good news? You’re not doomed to a life of slouching. Here’s how to combat Tech Neck:
1. Check Your Setup
Raise your screen so your eyes are level with the top third of it.
Keep your shoulders relaxed and your elbows close to your body.
Use a supportive chair that encourages upright posture.
2. Take Movement Breaks
Set a timer to move every 30–45 minutes. Even just standing, stretching, or walking around resets your posture and eases strain.
3. Strengthen & Stretch
A few key exercises make a huge difference:
Chin tucks to strengthen deep neck muscles.
Rows or band pulls to activate your upper back.
Chest stretches to open up tight pecs.
4. Professional Help When Needed
If Tech Neck symptoms are already causing pain, tingling, or headaches, physical therapy can help. At Evolv PT, we specialize in creating individualized plans that target the root cause—not just the symptoms—so you can get back to feeling strong, mobile, and pain-free.
The Bottom Line
Technology isn’t going away, but your neck pain doesn’t have to stick around either. By being mindful of your posture, adding in simple exercises, and getting help when needed, you can scroll, type, and binge-watch without the nagging aches.
✨ Ready to ditch Tech Neck?
Book your free phone consultation with Evolv PT today and take the first step toward healthier movement!
Comments