What is Tech Neck? And Is It Reversible?

In our increasingly connected world, it’s hard to imagine life without our smartphones, laptops, and other devices. But while technology has revolutionized our lives, it has also introduced a modern-day affliction — tech neck.

If you’ve ever experienced neck pain after hours of scrolling through your phone or hunched over your laptop, you’re not alone. Tech neck refers to the neck and upper back pain that arises from the prolonged use of electronic devices, especially when constantly looking down at digital screens.

"Tech neck is a modern-day, very common issue that arises from the prolonged forward head posture,” explains Ronald Tolchin, D.O.,chair of nonsurgical spine care and rehabilitation, and Kalman Bass Endowed Chair in Pain and Rehabilitative Medicine at Baptist Health Miami Neuroscience Institute. “This misalignment places immense strain on the muscles and ligaments of the neck and spine."

According to data from the U.S. Centers for Disease Control and Prevention (CDC), about 20 percent of U.S. adults report experiencing neck pain at some point in their lives. This pain is often linked to poor posture, which is frequently exacerbated by hours of looking down at smartphones, tablets, and laptops.

Moreover, the American Academy of Orthopaedic Surgeons (AAOS) reports that neck pain, especially among those aged 18-44, is increasingly associated with the use of mobile devices. The constant forward head posture can create long-term issues for young adults, many of whom are now spending hours each day on their phones for work, socializing, or entertainment.

"If left unchecked, tech neck can lead to chronic pain, tension headaches, and even disc degeneration,” said Dr. Tolchin. “The prolonged pressure on the cervical spine can also contribute to poor posture over time, which affects overall spinal health."

The good news is that tech neck is reversible in most cases, especially if caught early. By incorporating good posture habits, regularly stretching and strengthening your neck and back, and taking frequent breaks from screens, you can reduce the risk of developing chronic pain and discomfort.

How Tech Neck Occurs

Tech neck is caused by poor posture, which often happens when we lean forward to look at our devices for long periods. This is particularly common with smartphones, as many of us find ourselves looking down at our screens while sitting or standing. The problem is that this posture places extra strain on the neck, shoulders, and upper back, which aren’t naturally designed to support the weight of the head in a forward-tilted position for long periods.

The average adult head weighs about 10-12 pounds, but when you tilt it forward, the force exerted on your neck increases dramatically. According to some studies, at a 45-degree tilt, the head can feel like it weighs 50 pounds! This added weight can cause the muscles in the neck and shoulders to become fatigued, leading to pain, stiffness, and discomfort over time.

How Tech Neck Affects Posture and Neck/Back Health

Tech neck doesn’t just affect the neck; it can lead to a whole host of musculoskeletal issues. Over time, the muscles and ligaments in the neck can weaken or tighten, causing chronic discomfort. People with tech neck often experience:

• Neck pain: This can range from mild discomfort to sharp, persistent pain.
• Shoulder strain: The shoulders may become tense or painful as they try to support the forward-leaning head.
• Upper back pain: The muscles in the upper back, specifically the trapezius and rhomboid muscles, often overcompensate, leading to tightness and pain.
• Postural problems: Continued poor posture can lead to a “forward head posture,” where the head juts forward unnaturally, which, if left unchecked, can lead to spinal misalignment and long-term posture issues.

These issues aren’t just uncomfortable—they can also have a significant impact on daily life. In fact, according to the American Chiropractic Association (ACA), approximately 31 million Americans experience some form of back pain at any given time. A significant portion of these cases is linked to tech neck and poor posture, exacerbated by our growing dependence on digital devices.

Exercises to Reverse Tech Neck

The good news is that, in many cases, tech neck is reversible. With a combination of exercises, stretches, and posture correction techniques, you can relieve pain and restore your neck’s natural alignment. Here are some exercises that can help:

1. Chin Tucks

Chin tucks help strengthen the muscles in the neck and retrain your head and neck to align properly.

• Sit or stand up straight with your shoulders back.
• Slowly pull your chin back towards your spine (without tilting your head down).
• Hold for 5-10 seconds and repeat 10-15 times.

2. Neck Stretches

Stretching the muscles in your neck and shoulders can help release tension and increase flexibility.

• Gently tilt your head towards one shoulder, trying to touch your ear to your shoulder.
• Hold for 20-30 seconds, then switch sides.
• You can also stretch by slowly turning your head to look over one shoulder, holding for a few seconds, and then switching sides.

3. Shoulder Blade Squeeze

This exercise targets the upper back and helps correct rounded shoulders.

• Sit or stand up straight with your arms at your sides.
• Squeeze your shoulder blades together and hold for 5 seconds.
• Repeat 10-15 times.

4. Thoracic Extensions

This exercise helps open up the upper back and counteracts the rounded posture caused by tech neck.

• Sit on the floor with your legs crossed or stand with your feet hip-width apart.
• Place your hands behind your head and gently arch your back, looking slightly upward.
• Hold for 5-10 seconds and repeat 5-10 times.

5. Chest Openers

Tech neck often leads to a tight chest, which can pull the shoulders forward. Chest openers stretch the muscles in the front of your body to help maintain better posture.

• Stand tall with your arms extended behind you, fingers interlaced.
• Gently lift your arms upward as you open your chest and hold for 20-30 seconds.
• Repeat 2-3 times.

Surgical Options for Serious Cases

In severe cases of tech neck, where conservative measures like exercise and physical therapy haven’t provided relief, surgery may be considered. However, surgery for tech neck is rare and typically only necessary for patients with significant spinal degeneration, herniated discs, or nerve compression caused by misalignment from chronic poor posture.

Some surgical procedures that might be recommended in these situations include:

• Cervical discectomy and fusion: A procedure where a damaged disc in the neck is removed and the vertebrae are fused together.
• Spinal decompression: A surgery that removes pressure from pinched nerves caused by bone spurs or herniated discs.
• Spinal fusion: When vertebrae are permanently joined together to stabilize the spine.

These surgeries carry risks and are typically only considered after all other treatment options have been exhausted. They are generally reserved for those with severe pain, loss of function, or significant nerve involvement.

Dr. Tolchin emphasizes that anyone can take preventive measures to avoid neck or spinal issues.  "Simple changes like taking regular breaks, adjusting your screen height, and incorporating neck-strengthening exercises into your routine can go a long way in preventing tech neck,” he explains. “However, if pain persists, it's important to consult with a healthcare provider to avoid long-term damage."

Learn about spine and back conditions.

Ronald Tolchin, D.O., chair of nonsurgical spine care and rehabilitation and Kalman Bass Endowed Chair in Pain and Rehabilitative Medicine at Baptist Health Miami Neuroscience Institute