What Is Tech Neck? Causes, Symptoms, and Science-Backed Ways to Find Relief
Published:
Written by: Susie Reiner, PhD, CSCS, ACSM-EP; TheoryEx
Reviewed by: Tim Roberts, MSc, CSCS, Chief Science Officer; Rachelle Reed, PhD, MS, ACSM-EP, Head of Research & Science Communication
Expert contributor: Dr. Dan Giordano, DPT, Scientific Advisory Board Member
If your neck feels stiff after answering emails, working on a laptop, or scrolling through your phone, you may be experiencing “tech neck.” As our daily lives become increasingly screen-based, neck and upper back discomfort related to prolonged device use has become one of the most common musculoskeletal complaints.
The good news is that tech neck is often manageable with at-home solutions. Understanding why it happens is the first step toward feeling better. With a combination of movement, strengthening exercises, recovery strategies, and a few adjustments to your workspace, you can reduce discomfort and help prevent tech neck from becoming a recurring problem.
Here's what tech neck is, what causes it, common symptoms, and the science-backed strategies experts recommend to help you find relief at home.
What is tech neck?
Tech neck (sometimes called text neck) is a term used to describe neck and upper back stiffness, muscle tension, and discomfort that can develop after spending long periods looking down at devices like smartphones, tablets, or laptops. Although it isn't a medical diagnosis, it's become an increasingly common complaint as screen time has become part of everyday life.
Neck pain is already one of the most common musculoskeletal conditions worldwide. [1] A 2025 meta-analysis found that people who used smartphones for extended periods were 2.34 times more likely to experience neck pain than those who used them less frequently. [2]
What causes tech neck?
Tech neck isn't caused by screen use alone. Rather, it develops when the muscles and joints that support your head remain in the same position for long periods without enough movement or recovery.
The average adult head weighs about 10 to 12 pounds. [3] When your head is stacked directly over your shoulders, your neck and spine support its weight efficiently without putting strain on the muscles in your neck.
As your head moves forward, however, those muscles have to work progressively harder to keep it balanced. Even a relatively small change in head position increases the load placed on your neck and upper back.
A 2023 study found that people typically tilt their heads forward by about 30° while using a smartphone, whether sitting, standing, or walking. [4] Although that change may seem minor, it nearly quadruples the force your neck has to support. [3] Maintaining this position for long periods can place repeated stress on the muscles, joints, and other tissues that support your neck.
This shift in posture can also affect the rest of your upper body. Therabody Scientific Advisor and physical therapist Dan Giordano, DPT, explains: "Over time, the muscles in the front of the chest become tight, while the muscles that support the neck, shoulder blades, and upper back become weaker and less active."
As these changes accumulate, they can contribute to muscle fatigue, stiffness, headaches, and discomfort in the neck, shoulders, and upper back. [5, 6]
What are the symptoms of tech neck?
- Aching or stiffness in the neck and upper back, especially toward the end of the day
- Tightness or "knots" in the neck, shoulders, or upper traps
- Difficulty turning your head, looking over your shoulder, or lifting your arms comfortably overhead
- Muscle soreness in the back of the neck, upper back, shoulders, or upper traps
Stress can make these symptoms feel even worse. Many people unconsciously tense the muscles in their shoulders when they're stressed, often described as "carrying stress in your shoulders." Over time, this added muscle tension can contribute to stiffness and discomfort in the neck and upper back. [5, 6]
Most cases of tech neck improve with regular movement, strengthening and mobility exercises, and recovery strategies. [7] However, Giordano notes that some symptoms warrant medical evaluation. If your pain continues to worsen, becomes severe (greater than 3 out of 10), or you develop shooting pain, numbness, tingling, or weakness in your arms or hands, it's important to contact your healthcare provider.
How to manage tech neck at home
Managing tech neck typically involves a combination of regular movement, mobility and strengthening exercises, recovery techniques, and small adjustments to your daily habits. While you may notice relief after a single session, lasting improvements come from practicing these habits consistently over time.
“The biggest mistake most people make is simply trying to sit up straighter or just stretching the neck,” Giordano explains. “Neither addresses the underlying mobility and strength problems that are needed to create long-term changes in posture.” Because tech neck develops from a combination of mobility limitations, muscle weakness, and prolonged positioning, addressing it usually requires more than one strategy.
Here are a few science-backed strategies that can help:
Strengthening and stretching supporting muscles
Giordano recommends combining mobility exercises for the mid and upper back, such as open books and cat-cows, as well as strengthening exercises like rows, band pull-aparts, and wall angels performed several times each week. “Your neck doesn't work in isolation. If your upper back is stiff or your shoulder/upper back muscles aren't providing enough support, your neck has to work much harder.” Improving mobility and strength in these areas can restore range of motion, improve posture, and reduce some of the strain placed on your neck throughout the day.
Loosen tight muscles with heat and percussive massage
Heat and percussive massage can help relax tight muscles, improve circulation, temporarily reduce discomfort, and prepare your body for movement or recovery. [8, 9, 10, 11]
Giordano describes how recovery tools like the Theragun® and WaveRoller® can help you at different times throughout the day depending on your goals:
Before and after your workout:
“Start with heat to relax tight muscles, then use soft tissue work with a foam roller or percussion device on the chest, upper traps, and upper back to improve circulation, reduce muscle tension, and increase flexibility. Follow that with your mobility and strengthening routine while your muscles are warm. Finish with a few minutes of percussion therapy to promote circulation after exercise.”
At the end of the workday or before bed:
“At the end of the day, heat, LED light therapy, and gentle vibration can also help reduce tension and prepare your body for better sleep, which is when recovery and tissue repair occur.”
What steps can you take to prevent tech neck?
The best way to prevent tech neck is to reduce the amount of time your body spends in the same position. Small adjustments to your workspace and daily routine can go a long way toward reducing excess strain on your neck and upper back.
Set up your workspace for success: Position your monitor so the top of the screen is at or just below eye level, keeping your ears stacked over your shoulders while you work. Keep your keyboard and mouse close enough that your elbows rest comfortably at your sides. Adjust your chair so your feet are flat on the floor (or on a footrest if needed) with your knees bent to about 90°. If you use a laptop for long periods, consider using a separate keyboard and mouse so you can make all personalized modifications.
Move often: Giordano recommends taking a movement break every 30 to 45 minutes. Even standing up, walking for a minute, or performing a few upper back mobility exercises can help reduce the amount of time your muscles spend in the same position.
Build muscle strength: In addition to moving more throughout the day, regularly strengthening your upper back, shoulders, and postural muscles can improve your body's ability to tolerate prolonged sitting and screen use.
Stay consistent: Tech neck doesn't develop after a single afternoon at your desk. It develops from repeatedly spending long periods in the same position. The same is true for prevention. Consistently moving throughout the day, strengthening your upper back, and making recovery part of your routine can help reduce stiffness and support healthier movement over time.
The goal isn't perfect posture. It's giving your body regular opportunities to move, recover, and avoid spending hours in the same position. Small changes repeated consistently can have a meaningful impact on how your neck and upper back feel over time.
Key Takeaways
- Tech neck is defined as neck and upper back discomfort that develops from spending long periods looking down at smartphones, tablets, laptops, and other digital devices.
- Common tech neck symptoms include neck stiffness, shoulder tightness, muscle soreness, reduced range of motion, and headaches that often worsen after prolonged screen time.
- Managing tech neck at home involves a combination of regular movement, upper back and shoulder mobility and strengthening exercises, and recovery strategies such as heat and percussive massage to help reduce muscle tension and discomfort.
- Preventing tech neck starts with consistent daily habits, including setting up an ergonomic workspace, taking movement breaks every 30 to 45 minutes, and avoiding prolonged time in the same position.
- While mild tech neck is common, persistent or worsening pain, or symptoms such as numbness, tingling, or weakness in the arms or hands, should be evaluated by a healthcare provider.
References:
- Global, regional, and national burden of neck pain in the general population, 1990-2017: systematic analysis of the Global Burden of Disease Study 2017
- Association of smartphone overuse and neck pain: a systematic review and meta-analysis
- Assessment of stresses in the cervical spine caused by posture and position of the head
- Kinematic Analysis of the Forward Head Posture Associated with Smartphone Use
- Text Neck Syndrome: Disentangling a New Epidemic
- Defining text neck: a scoping review
- Physiotherapy in Text Neck Syndrome: A Scoping Review of Current Evidence and Future Directions
- The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review
- Effects of local vibration therapy on various performance parameters: a narrative literature review
- Local Heat Therapy to Accelerate Recovery After Exercise-Induced Muscle Damage
- Temperature and neuromuscular function
Related products
-
Sold out Sale -
Sold out Sale -
Sold out Sale -
Sold out Sale
