How to Prevent Tech Neck

While technology makes life easier in many ways, it also brings unique aches and pains. “Tech neck” is a term used to describe neck and upper back discomfort from phone and computer use. The good news? There are strategies that can help.

“Most people experience neck pain at some point in their lives,” says Zacharia Isaac, MD, a Mass General Brigham spine care and pain management specialist. “The key is knowing how to keep that pain from becoming chronic.”

Dr. Isaac is chief of spine care and pain management at Spaulding Rehabilitation and endowed chair of physical medicine and rehabilitation at Brigham and Women’s Hospital. In this article, he shares tips to manage and prevent neck and upper back pain.

What is “tech neck”?

“Tech neck”—sometimes called “text neck”—refers to neck and upper back pain that many people experience when using phones, tablets, or computers. While it’s not an official medical term, the discomfort is real. Research shows that neck pain affects more than 30% of people every year. The more time you spend on a screen, the greater the risk—rates of tech neck can be as high as 68% among medical students, who use technology often.

The pain likely stems from staying in any single position too long rather than looking down at screens specifically. “A single sedentary position, whether it be in perfect ergonomic alignment, or looking down at a screen, can be mechanically and symptomatically provocative,” Dr. Isaac explains.

For some people, the pain becomes chronic. “It may decrease in frequency and severity, but it’s lingering in the background for many patients, so it’s a very frustrating experience,” Dr. Isaac says.

Tech neck prevention strategies

Tech neck may not be entirely preventable, Dr. Isaac says. Even with perfect posture, holding up your neck all day strains the joints and surrounding muscles. “You have episodic flare-ups of neck discomfort just by existing,” Dr. Isaac says. That said, there are steps that may reduce episodes and keep pain from becoming chronic.

Change positions frequently.

“Sitting in one spot is probably the worst thing in terms of provoking pain,” Dr. Isaac says. Even an ergonomic position can create neck issues if held for too long. “When a tissue structure like a joint or muscle is in one position for a long time, there isn’t as much exchange of synovial fluid, and there may be lack of blood flow,” Dr. Isaac explains. Synovial fluid lubricates and reduces friction in joints like knees, hips, and shoulders.

Aim to change position every 20 minutes or so. Simple movements like walking around the room, wiggling your shoulders, or rotating your neck help reset muscle tension and restore blood flow to the area.

It can be easy to lose track of time when working or watching TV. Setting a timer helps remind you to move.

Manage stress.

Stress management is key to neck health. “When you’re stressed about work or life, you naturally hold more tension in your neck and shoulders,” Dr. Isaac says. Allowing the muscles to relax on a regular basis can keep tension from progressing to pain.

Dr. Isaac recommends a daily 10- to 20-minute mindfulness meditation practice to release stress-related muscle tension. Mindfulness meditation involves focusing on your breath and scanning your body for tight spots.

Try to get in the habit of doing mini mindful meditations before stressful situations. “Maybe I’m entering a meeting I don’t want to go to, and I can already feel myself tensing up,” Dr. Isaac says. “Take three deep breaths, pause, feel the sensation of the breathing, and do a quick body scan. Notice where you’re holding tension and acknowledge that you’re entering something challenging.”

Improve sleep.

Sleep plays a crucial role in muscle recovery and pain management. “When people don’t sleep well, that muscle tension they carry every day doesn’t get a chance to reset,” Dr. Isaac says. Tension builds over time, increasing the likelihood of neck pain.

Poor sleep also affects the neurotransmitters in the brain that influence our perceptions of pain. “If we’re not getting enough restorative sleep, we’re not giving our neurotransmitters enough of a reset, and then the pain pathways can be negatively impacted,” Dr. Isaac says.

To improve your sleep quality, Dr. Isaac suggests focusing on sleep hygiene. These healthy habits can help you get a good night’s sleep:

• Keep a consistent bedtime and rise time every day.
• Maintain a familiar sleep environment.
• Stop using electronics and avoid overly engaging activities 30 to 60 minutes before bed.

Exercise.

Regular physical activity keeps your spine moving in different directions. Moving through multiple planes engages the various muscles that support the neck and prevents any single muscle from doing too much work.

For someone dealing with chronic neck pain and attempting to start exercising, the type of exercise doesn’t matter so much as the consistency. “Sustained effort over time in a fashion that feels safe is the main tool from an exercise standpoint,” Dr. Isaac says.

3 exercises for tech neck

Specific exercises can help strengthen the muscles that support your neck. Strengthening these key stabilizing muscles helps your body use the correct muscles during daily activities and reduces strain on the neck.

Dr. Isaac emphasizes the importance of working with a physical therapist. “They can give you one-to-one attention and ensure you’re recruiting the right set of muscles,” he explains. Sometimes, people contract muscles that shouldn’t be activated during these exercises. This creates tension that can contribute to pain in other areas.

Talk to a physical therapist about whether the following neck strengthening exercises are appropriate for you.

1. Chin tuck

The chin tuck activates the deep neck flexors that help hold up the neck. When these muscles are weak, the muscles in the back of the neck must kick in, Dr. Isaac says. This can contribute to tech neck pain.

To do it:

• Sit or stand with relaxed shoulders and look straight ahead.
• Gently move your chin back while keeping your head level. (Imagine you’re making a double chin).
• Hold for 5 seconds, then release.
• Do 2 to 3 sets of 10 repetitions daily.

2. Scapular retraction

This exercise helps improve posture and reduce neck strain. “If you bring your shoulders back and down, it automatically brings your neck into a more neutral alignment over your chest,” Dr. Isaac says.

To do it:

• Sit or stand with relaxed shoulders and look straight ahead.
• Gently squeeze your shoulder blades together, keeping your neck and arms relaxed.
• Hold for 15 seconds, then release.
• Do 2 to 3 sets of 10 repetitions daily.

3. Isometric neck strengthening

Isometric exercises strengthen the neck muscles without shortening or lengthening them.

To do it:

• Sit or stand with relaxed shoulders and look straight ahead.
• Place one hand on the side of the head. Gently push your head against your hand for 15 to 20 seconds, then release.
• Repeat by placing one hand against the head in different directions: the front, back, and opposite side.
• Do 2 to 3 sets in each direction daily.

When to see a doctor for tech neck

If you’re bothered by persistent tech neck pain, it’s a good idea to get checked out by a health care provider. “It doesn’t hurt to at least hear what the treatment options are,” Dr. Isaac says.

Seek medical help if you’ve had any of the following symptoms for 2 months:

• Balance issues
• Bladder or bowel incontinence
• Numbness, tingling, or weakness

Your doctor can evaluate your symptoms and discuss treatment options with you, Dr. Isaac notes. These range from physical therapy to anti-inflammatory medicines to surgery.