If you spend hours each day looking down at your phone, tablet, or laptop, you’re not alone, and neither is your neck pain. “Tech neck” is a modern-day condition caused by prolonged forward head posture while using digital devices.
Over time, this position puts extra strain on the muscles, joints, and discs in your neck and upper back, leading to stiffness, soreness, headaches, and even tingling in your shoulders or arms.
The good news? Tech neck is common, but it’s also preventable. Our team at Regenerative Spine and Pain Institute, led by Ronak D. Patel, MD, offers three effective ways to combat tech neck and keep your spine healthier in a screen-heavy world.
When your head tilts forward, the weight your neck supports increases dramatically. Even a slight forward lean can place significant stress on your cervical spine.
To improve your posture:
A simple posture check throughout the day can make a big difference. Think “chin tucked, chest open” instead of head down and shoulders rounded.
Tight muscles from prolonged device use can worsen your pain and limit mobility. Gentle stretching helps release tension, while strengthening exercises improve long-term support for your neck and upper back.
Helpful movements include:
Just a few minutes of stretching a couple of times a day can improve your flexibility, reduce pain, and prevent stiffness from building up.
One of the simplest and most overlooked solutions is taking regular breaks from your devices. Staring at screens for long stretches encourages poor posture and muscle fatigue.
Try the 20-20-20 rule:
Use breaks as a reminder to stand up, stretch, reset your posture, or take a short walk. Your neck (and eyes) will thank you.
Tech neck doesn’t have to be your new normal. By improving your posture, staying active with stretches, and building healthy screen habits, you can reduce pain and protect your neck long-term.
If neck pain persists or worsens, Dr. Patel’s medical evaluation can help identify underlying issues and guide effective treatment.
To schedule an evaluation at our friendly offices in Plainsboro Township, Manalapan, or Freehold, New Jersey, click here to book online or call 609-269-4451 today.
