6 Ways to Fix ‘Tech Neck’

“Tech neck” may sound like the latest wearable gadget, but the phrase actually refers to the neck strain you can develop from prolonged use of a laptop, tablet or other handheld device.

It makes sense if you think about it. Your head weighs about 10 pounds, and most of the time, it is directly above your shoulders. When you’re working on a laptop or handheld device, you’re usually looking down at it and holding your head forward. And when you spend long stretches with your head forward, you can strain the muscles and ligaments in your neck.  

This type of injury is sometimes called tech neck, because it’s common in people who use technology like laptops, phones and tablets. It can make it harder for you to turn your head from side to side and can cause pinched nerves. 

Handhelds Can Be Tough on Your Neck

Not all screen time affect your body the same way. Phones and tables in particular can be harder on your neck.  

Think about how you typically use your phone — looking down, shoulders rounded, head tilted forward. Over time, that position can put extra strain on your neck muscles and lead to stiffness, tension or pain.  

And the longer you stay in that position, the more noticeable it can become. Many people find that extended phone use starts to catch up with them in the form of soreness or fatigue.  

The good news is that you don’t need to give up your phone to feel better. Try being more aware of your posture and giving your neck regular breaks throughout the day. Even small adjustments, like bringing your phone closer to eye level and pausing to stretch, can make a difference over time.

How to Fix Tech Neck

These steps can help you keep your neck strong and healthy — to help alleviate or prevent tech-related neck pain.

1. Work at a desk or table

Despite the name, laptops aren’t well designed to be used on your lap for long periods of time. If you need to check your email quickly or look something up online, you should be OK. But when you’re settling in for a lengthy work or scroll session, move to a place that’s friendlier to your posture, such as a desk or table.

2. Position your screen properly

Using laptops for long stretches can be challenging, because the keyboard is attached to the screen and the right position for typing forces you to look down at the screen. Consider a couple of inexpensive solutions:

• Use a separate keyboard when you need to work on your laptop or tablet for more than a few minutes. If a separate keyboard isn’t an option, try positioning your device at eye level and using dictation tools instead of the keyboard.
• Place your device on a stand, a box or even a stack of books so the screen is at eye level and your head is centered over your shoulders. 

3. Remind yourself to move

Set a timer to help you remember to get up and move around every 30 to 60 minutes. Walk around, get yourself a glass of water, look out the window or move in whatever way feels best.

Take advantage of opportunities to move that come up naturally, too. During phone calls, stand up and walk around when you talk. When you can, have meetings on audio only instead of video. If you’re not on camera, you’re free to move around.

4. Stretch your neck and shoulders

Use your break as a time to get a little movement into your neck and shoulders.

• Move your head in gentle circles in each direction.
• Lean your ear toward your shoulder and hold for a gentle stretch. Repeat on the other side.
• Roll your shoulders forward several times, then reverse. 

5. Strengthen your neck

You don’t want to strain your neck with exercise, but it may help to sit or stand with your back against a wall and press the back of your head into the wall.

6. Fit in a bit of exercise

Push your heart rate up just a bit to boost energy and reduce stress. Walk quickly to the mailbox, go up and down a flight of stairs, march in place or do a few pushups. Good overall health can support your neck.

Handhelds Can Be Tough on Your Neck

Not all screen time affect your body the same way. Phones and tables in particular can be harder on your neck.  

Think about how you typically use your phone — looking down, shoulders rounded, head tilted forward. Over time, that position can put extra strain on your neck muscles and lead to stiffness, tension or pain.  

And the longer you stay in that position, the more noticeable it can become. Many people find that extended phone use starts to catch up with them in the form of soreness or fatigue.  

The good news is that you don’t need to give up your phone to feel better. Try being more aware of your posture and giving your neck regular breaks throughout the day. Even small adjustments, like bringing your phone closer to eye level and pausing to stretch, can make a difference over time.

Screens and Progressive Lenses

If you wear progressive (multifocal) lenses, your glasses could also be playing a role in neck discomfort, especially during screen time.

With progressive lenses, the part you use to see your screen clearly is often lower in the lens. That can lead you to tilt your head back or adjust your posture in ways that put extra strain on your neck and shoulders.

If you’ve noticed discomfort while using a laptop or handheld device, it may be worth talking with your eye doctor about options that better match how you use screens day to day.

For example, you might consider:

• Glasses designed specifically for computer use
• Progressive lenses with a wider viewing area for screens
• Adjusting your monitor height so you’re not straining to see clearly

The goal isn’t to overhaul everything — it’s to make small adjustments that help your body stay in a more natural, relaxed position.