Do you have a job that requires lots of time at a desk, staring at a screen or looking down at a phone? If so, you could be straining more than your eyes. It can also lead to a modern problem called "tech neck." This phenomenon results from maintaining an unnatural position while looking down at a screen, and it affects everyone, from kids who play tablet games to adults who work at a desk all day. A study from 2024 found that neck pain has drastically increased among individuals who live a sedentary life and work in front of screens all day. The neck muscles are becoming fatigued from overuse and causing the spine to curve.
If you are experiencing tech neck, you don't have to suffer in silence. We spoke to doctors and a physical therapist to find out how to reduce this type of pain.
What is tech neck, and how do you know if you have it?
Dr. Kyle Smith, a board-certified neurosurgeon at Semmes Murphey Clinic, explains that tech neck refers to "strain on the neck muscles and spine from looking down for prolonged periods," usually due to the overuse of mobile devices. It's fairly easy to develop this condition if you use a smartphone.
In fact, the way you tilt your head when you're looking at a screen may put more stress on your neck than you realize. Dr. Gbolahan Okubadejo, MD, FAAOS, a board-certified and fellowship-trained spine surgeon, says, "Tech neck isn't just a passing discomfort; it's often an early indicator of spinal strain. When the head consistently tilts forward to look at phones or laptops, it pulls the spine out of alignment, placing unnecessary stress on the neck and upper back."
Dr. Jeremy Smith, an orthopedic surgeon at Hoag Orthopedic Institute specializing in degenerative spinal conditions, adds, "It's true that the weight of your head can affect tech neck, but the development of the muscles in your neck and upper back will also play a role." In short, having bad posture over time can lead to overuse of your neck and back muscles.
Signs of tech neck
If you suspect you're overusing digital devices, there are several signs that you're developing tech neck. Ari Kaplan, a trained physical therapist at ATI Physical Therapy, warns that the symptoms can initially be subtle. However, if left unaddressed, your symptoms may escalate. Kaplan says common signs include:
Persistent neck pain
Frequent headaches
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