Tech neck is real. Here’s what actually helps.
Posture
5 min read
Dr. Sam Whitaker
Your phone isn’t going anywhere. Neither is your neck, so let’s help them get along.
“Tech neck” describes the stiffness and aching many people feel after long stretches of looking down at a phone or tablet. Looking down isn’t dangerous, but holding it for hours without a break wears on the muscles at the back of the neck.
Bring the screen up
Hold your phone closer to eye level and let your eyes, not your whole head, do more of the looking down.
Strengthen the front of the neck
A simple chin tuck, gently drawing your chin straight back as if making a double chin, trains the deep neck muscles that support good head position. Hold five seconds, repeat ten times.
Open the chest
Stand in a doorway with forearms on the frame and lean gently forward for 30 seconds.
Use a rule, not willpower
Phone calls: stand and walk
Long reading: tablet on a stand
Every hour: one minute of looking up and around
If you notice tingling in your arms or headaches that start at the base of your skull, book an exam.
This article is general information, not medical advice or a diagnosis. Results vary from person to person. If you have sudden severe pain, weakness or numbness, call 911.
Written by
Dr. Sam Whitaker
Reviewed by the Northline clinical team.
