What is “tech neck”?
Tech neck (also called text neck) is pain and stiffness from spending long periods looking down at screens. It stresses joints, discs, muscles and ligaments of the neck. In some people it may aggravate nerve irritation (cervical radiculopathy) causing arm pain or tingling.
Common symptoms
- Dull ache or tightness in the neck and shoulders
- Headaches (often from sustained forward‑head posture)
- Upper back fatigue, between the shoulder blades
- Occasional arm heaviness, tingling or pain if a nerve is irritated
- Morning stiffness after late‑night screen use
Why it happens (in simple terms)
Tilting the head forwards increases the effective load the neck must carry. Keeping screens low (on the lap) or working on a bed/couch pushes the head and shoulders forward, overworking the small stabiliser muscles and compressing joints over time.
Home relief plan (7 days)
Daily micro‑breaks
- 20‑20‑20: Every 20 minutes, look 20 feet away for 20 seconds (also blink). Helps eye strain and posture resets.
- Posture reset: Ears over shoulders, shoulders relaxed and slightly back. 5 slow breaths.
- Screen time blocks: Use a timer; batch phone tasks to avoid continuous scrolling.
Exercises (2–3×/day)
- Chin tucks (seated/standing) × 10 slow reps
- Scapular retraction (pinch shoulder blades gently) × 10
- Pectoral doorway stretch 20–30 sec × 3
- Thoracic extension over a rolled towel or chair back × 10
Stop and seek medical advice if exercises worsen pain, cause arm weakness or numbness.
Helpful routines
- Sleep on your side or back with a low‑to‑medium pillow keeping the neck neutral.
- Keep phones/tablets at or near eye level; avoid long use in bed.
- Use a separate keyboard/mouse when working on a laptop more than 30–45 minutes.
- Warm showers and local heat can relax tight muscles.
Ergonomic checklist (work & study)
- Top of the screen at or slightly below eye level; monitor about an arm’s length away.
- Elbows by your sides, wrists neutral; forearms roughly parallel to the floor.
- Chair: hips slightly higher than knees; back supported; feet flat (or on a footrest).
- Laptop users: raise the laptop on books/stand + plug in keyboard and mouse.
- Lighting: avoid glare; keep room lighting comfortable.
Red flags—don’t ignore these
Seek urgent medical review if you have any of the following:
- Recent severe trauma (fall/accident) or osteoporosis with minor injury
- Fever, unexplained weight loss, cancer/infection risk
- Progressive arm weakness or numbness; problems with balance, hand dexterity, or bladder/bowel control
- Severe night pain that doesn’t improve with rest
Neck hurting? Get a targeted plan.
FAQ
Is tech neck permanent?
In most people it’s a reversible posture‑related problem. Lasting nerve‑type symptoms or weakness need medical assessment.
What’s the best pillow?
Use a low‑to‑medium height pillow that keeps your neck neutral (not bent up or down). Side sleepers may need a slightly higher pillow than back sleepers.
Do I need an MRI?
Not usually for simple, short‑duration neck pain without red flags. Imaging is considered if symptoms persist, worsen, or if neurological signs are present.
References
- Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int. 2014;25:277‑279. PMID: 25393825.
- Chen Y‑J, et al. Association of smartphone overuse and neck pain: systematic review & meta‑analysis. Postgrad Med J. 2025;101(1197):620‑628. Link.
- Childress MA, et al. Neck Pain: Initial Evaluation and Management. Am Fam Physician. 2020;102(3):150‑156. Link.
- Childress MA, et al. Nonoperative Management of Cervical Radiculopathy. Am Fam Physician. 2016;93(9):746‑754. Link.
- Mayo Clinic. Office ergonomics: your how‑to guide (monitor height & distance). Updated 2023. Link.
- OSHA. Computer Workstations — Monitors (eye level; arm’s length). Link.
- American Optometric Association. Computer vision syndrome & 20‑20‑20 rule. Link.
This article is educational and not a substitute for personalised medical advice. If symptoms persist or you have red flags, consult a clinician.
