Tech Neck: How to Fix Neck Pain From Poor Posture
This article focuses on tech neck caused by screen time. For the full posture improvement guide, see How to Fix Bad Posture at Home.
If your neck feels stiff after using your phone or laptop, you may have tech neck -- neck pain caused by looking down at screens for long periods. The good news: most people can improve it with small daily habits and a few simple exercises.
Why screen time causes tech neck
Tech neck is a posture pattern where your head drifts forward while you look down at screens. Even a small forward shift increases the load on your neck muscles, which can lead to soreness, headaches, and upper back tightness.
Common signs you feel after phone or laptop use
- Neck stiffness in the morning
- Tension headaches
- Shoulders rounding forward
- Burning or tightness between shoulder blades
- Pain that gets worse after screen time
3 quick fixes for heavy screen days
1) Screen Height Rule
Raise your phone or laptop so your eyes look forward, not down. Aim to keep your ears aligned over your shoulders.
2) 30-30 Reset
Every 30 minutes, take 30 seconds: stand up, roll your shoulders back, and take 3 slow breaths.
3) Pillow Check
If your pillow is too high, your neck stays flexed all night. A neutral neck position usually feels best.
4 simple exercises for tech neck
1) Chin Tucks (Best Starter)
Pull your chin straight back (like making a "double chin") without tilting your head. Hold 3-5 seconds. Repeat 10 times.
2) Doorway Chest Stretch
Place your forearms on a doorway and gently lean forward. Hold 20-30 seconds. Repeat 2-3 times.
3) Shoulder Blade Squeezes
Squeeze shoulder blades together and down. Hold 5-10 seconds. Repeat 10 times.
4) Wall Posture Hold
Stand with head, shoulders, and hips against a wall. Hold 30 seconds. Repeat 2-3 rounds.
Screen-time habits that prevent relapse
- Put your top screen edge at eye level
- Use a phone stand when possible
- Break every 30-45 minutes to reset posture
- Keep your pillow height neutral for sleep
Why AI posture analysis helps
"Tech neck" can look different across people depending on screen-time habits and daily posture. AI posture analysis helps you identify your pattern and focus on the right correction plan.
Check your posture now
Want fast feedback? Use PostureAI to get posture insights and personalized recommendations.
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FAQ
Is tech neck permanent?
No. Tech neck is reversible with posture resets and reduced screen strain.
How often should I do tech neck exercises?
Daily short sessions (5-10 minutes) work better than long workouts.
Can sleeping position affect tech neck?
Yes. A pillow that keeps your neck neutral helps recovery.
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Tip: If you have severe pain, numbness, or symptoms lasting for weeks, consider consulting a licensed professional.