The Real Story Behind “Tech Neck”

A Modern-Day Pain in the Neck

Neck pain is becoming one of the top reasons people visit physiotherapists, especially among young adults and office workers. It’s often caused by poor posture while using phones, tablets, and computers, leading to what many now call “tech neck.” Studies show that people spend up to 4–6 hours a day looking down at their devices — and for every inch your head tilts forward, it adds 5–6 kilograms of pressure on your neck! The total cost to the community includes reduced productivity, time off work, and the rising demand for physical therapy services.

What Is “Tech Neck,” Really?

“Tech neck” refers to neck and upper back pain caused by repeatedly looking down for long periods. This posture puts strain on the cervical spine, especially the muscles, joints, and discs. Common symptoms include neck stiffness, headaches, shoulder pain, and even tingling in the arms if nerves are irritated. Over time, poor posture can cause the natural curve of the neck to flatten, increasing the risk of long-term issues.

Proven Treatments That Help

The best treatment for tech neck includes a combination of:

• Posture correction
• Neck and upper back exercises
• Manual therapy (e.g. joint mobilisation, massage)
• Ergonomic advice

A physiotherapist will usually guide you through a program to improve strength in your deep neck flexors, shoulder blade muscles, and core. Regular movement breaks, and better workstation set-up (like screen height and chair support), can help enormously. For most people, symptoms improve within 4–6 weeks with the right care.

Treatments That Need More Evidence

Some people try treatments like dry needling, cupping, or electrical muscle stimulation, but the research is mixed. These may offer temporary relief, but they don’t address the root cause. Passive treatments without exercise are less likely to lead to long-term change.

“Quick fix” gadgets like neck braces, posture trainers, and traction devices may be tempting, but they can also make you rely on external support instead of improving your own muscle control.

The Future of Tech Neck Care

New apps and wearable tech are being developed to help track posture and remind people to move. Some devices vibrate when your head dips too far forward. Virtual physiotherapy and AI-guided exercise apps may soon make treatment more personalised and accessible at home. Future research may also focus on how to prevent neck problems in children and teens who grow up using screens from a young age.

Simple Ways to Prevent Tech Neck

• Raise your screens to eye level (especially phones and laptops).
• Take a “20-20-20” break: every 20 minutes, look 20 feet away for 20 seconds.
• Strengthen your neck, upper back, and core muscles.
• Set reminders to check your posture.

Encourage kids and teens to limit screen time and move