We’ve all been there—hunched over our phones, lost in a doom-scroll spiral, only to look up and realize our neck feels like it aged 20 years in 20 minutes. Or maybe you’ve wrapped up a long workday, only to notice your shoulders are practically glued to your ears. Sound familiar? While technology keeps us connected and productive, it also comes with a downside: tech neck. 

Between working on laptops, texting, and binge-watching, our screens have become our constant companions. But all that time spent looking down is doing a number on our posture, leading to stiff necks, headaches, and that all-too-familiar ache between the shoulders.  

Tech neck refers to the strain placed on your neck and spine due to prolonged screen use and poor posture. This modern-day problem can lead to stiffness, pain, headaches, and even long-term spinal issues if left unaddressed. The good news? You don’t need to quit your job, toss your phone, or give up Netflix to fix it. With a few simple adjustments and the right exercises, you can reverse the strain, improve your posture, and keep your neck from feeling like it belongs to a 90-year-old. Let’s dive into what tech neck is, why it matters, and the 5 best Physical Therapist-approved solutions to help you stand tall—literally! 

What Is Tech Neck & Why Does It Matter?

Tech neck occurs when you repeatedly tilt your head forward while using screens, placing excess pressure on your cervical spine (neck spinal region). Your head weighs around 10-12 pounds in a neutral position, but when tilted forward at a 45-degree angle, it can put up to 50 pounds of force on your spine—equivalent to carrying a small child on your neck all day!  

How Screen Time Affects Posture & Spinal Health

Over time, this forward head posture leads to:  

• Neck pain & stiffness – Due to increased muscle tension  
• Frequent headaches – From compressed nerves & muscle tightness
• Rounded shoulders & poor posture – Weakens back and core muscles  
• Nerve compression – Can cause tingling or numbness in arms & hands
• Chronic pain issues – If left unaddressed, it can contribute to long-term spinal misalignment  

The more time we spend hunched over screens, the worse these issues become. That’s why it’s essential to make small, preventative changes now before tech neck turns into a chronic problem.  

5 Best Physical Therapist-Approved Fixes for Tech Neck 

1. Ergonomic Workstation Setup

Let’s face it, if your job requires a decent amount of desk time, you are more than likely going to experience “tech neck” or maybe even some shoulder issues. However, you don’t have to let out a defeated sigh or even quit your job. How you set up your work space and how you choose to position yourself throughout the day can be a huge game changer. Your workstation setup plays a major role, specifically in posture. Adjusting your desk, chair, and screen can prevent unnecessary strain.  

• Screen at Eye Level – Keep your monitor or laptop screen at eye height so you’re not looking down. Use a laptop stand if needed.  
• Proper Chair Support – Use an ergonomic chair with lumbar support and at the right height keeping feet flat on the ground.  
• Keyboard & Mouse Position – Keep your arms and legs (if sitting) at a 90-degree angle to avoid shoulder tension which can lead to neck issues.  

If you’re a visual learner, check out this video of Phillip, one of our holistic physical therapists explaining and demonstrating these (and more tips) on how to make ergonomic changes to your work space. 

2. The Importance of Micro-Breaks

Maybe you sit down to answer one email and suddenly, hours have passed, and your neck feels like bricks. Or maybe that one project’s deadline is approaching way faster than you would like and you have to double down at your desk for the day. That’s where micro-breaks come in. They are key to preventing tech neck.  

Just like they sound, micro-breaks are quick, frequent pauses (just 30-60 seconds) to reset posture, reduce muscle tension, and boost circulation.  

Taking short breaks helps:  

• Reset posture before tension builds  
• Prevent stiffness and pain 
• Increase blood flow for better mobility  
• Boost focus and productivity  

Try the 30-30 Rule – Every 30 minutes, take a 30-second posture check:  

• Roll your shoulders back  
• Sit tall & engage your core  
• Stretch your neck gently  

Pro tip: The best way to avoid office drama is to drink so much water that you are too busy going to the bathroom to be involved… Ok, yes, it’s a bad joke, but it also is a good way to force yourself to move more. Drinking more water does make you have to move your body to the bathroom more often, giving you time to stretch and reset. (Plus, being hydrated is key to your joint health and overall wellness.)

Tech neck doesn’t happen overnight, and neither does fixing it. Small, consistent breaks can prevent chronic stiffness and pain—we’re telling you it works!

3. Strengthening Exercises for Posture Support  

When it comes to tech neck, stretching alone isn’t enough—you also need to strengthen the muscles that keep your head and shoulders in proper alignment. Here are some Physical Therapist-approved exercises to build postural strength and keep your neck pain-free:  

1. McKenzie Method Chin Tucks  

• Sit or stand tall with your shoulders relaxed.  
• Gently tuck your chin straight back (like making a double chin).  
• Hold for 2-3 seconds, then relax.  
• Repeat 10-20 times every 2-3 hours throughout the day.  

Why It Helps: Chin tucks strengthen the deep neck flexors, which counteract forward head posture.  

2. Scapular Retractions  

• Sit or stand with your arms relaxed at your sides.  
• Squeeze your shoulder blades together as if pinching a pencil between them.  
• Hold for 5 seconds, then release.  
• Repeat 10-15 times, 2-3 times a day  

Why It Helps:  This strengthens the upper back muscles to prevent slouching and rounded shoulders.  

3. Wall Angels  

• Stand with your back against a wall, feet a few inches away.  
• Press your lower back, shoulders, and head against the wall.  
• Raise your arms to a 90-degree angle (like a goalpost), then slowly raise and lower them.  
• Repeat 10-15 times, 1-2 times a day.  

Why It Helps: Wall angels improve shoulder mobility and reinforce good posture.  

4. Reverse Plank Bridge  

• Sit on the floor with legs extended and hands placed behind you.  
• Press through your hands and heels, lifting your hips toward the ceiling.  
• Keep your head in a neutral position—don’t let it drop back too far.  
• Hold for 15-30 seconds, then lower. Repeat 3-5 times.  

Why It Helps: This strengthens the posterior chain (upper back, shoulders, and neck) to balance out poor posture.  

Adding these simple exercises into your routine helps counteract the effects of screen time and build the strength needed for better posture!

4. Stretching Routine to Counteract Forward Head Posture 

If your neck and shoulders constantly feel stiff or sore, stretching is key to relieving tension and improving mobility. These simple Physical Therapist-approved stretches can help reset your posture and keep tech neck at bay.  

1. Doorway Chest Stretch  

• Stand in a doorway with your arms bent at 90 degrees, hands resting on the doorframe.  
• Step one foot forward and gently lean into the stretch.  
• Hold for 20-30 seconds, then switch sides.  
• Repeat 2-3 times per side.  

Why It Helps: Sitting hunched over screens tightens the chest, pulling the shoulders forward. This stretch helps open up the chest and counteract slouching.  

2. Upper Trap Stretch  

• Sit or stand tall.  
• Tilt your head to one side, bringing your ear toward your shoulder.  
• For a deeper stretch, gently pull your head down with the opposite hand. 
• Hold for 20-30 seconds, then switch sides.  
• Repeat 2-3 times per side.  

Why It Helps: The upper traps get overworked from poor posture, leading to neck and shoulder tension. Stretching them relieves tightness and discomfort.  

3. Levator Scapulae Stretch  

• Sit or stand tall.  
• Turn your head 45 degrees to one side, then tuck your chin down toward your armpit.  
• Gently pull your head down with the same-side hand for a deeper stretch.  
• Hold for 20-30 seconds, then switch sides.  
• Repeat 2-3 times per side.  

Why It Helps: The levator scapulae runs from your neck to your shoulder blade and often becomes tight from hunching forward. Stretching it helps reduce neck stiffness and improve mobility.  

Adding these stretches to your daily routine helps combat tech neck by improving flexibility, reducing tension, and reinforcing better posture!

5. Mindfulness & Movement Reminders 

Being aware of your posture throughout the day is key. As silly as it sounds, it actually works to set reminders on your phone to check your alignment.  

Posture Check:  

• Are your shoulders relaxed (not slouched)?  
• Is your screen at eye level?  
• Are your ears aligned with your shoulders?  

The more you become mindful of your posture, the easier it will be to correct it naturally!  

When to Seek Physical Therapy for Chronic Tech Neck Issues  

If you’ve tried these fixes for 1-2 weeks and still experience:  

• Persistent neck pain or stiffness  
• Headaches that won’t go away  
• Tingling or numbness in arms/hands  
• Limited neck mobility  

…it may be time to see a physical therapist. Ignoring tech neck can lead to chronic pain, nerve compression, and long-term spinal problems. The sooner you address it, the faster you’ll feel relief!  

At Mitchell Holistic Health, serving the Onalaska and LaCrosse, WI areas, we believe in the foundational principle that the body can get back to moving optimally, and that you can go from just tolerating pain to actually thriving and enjoying movement again. We’ve seen it happen where patients learn to retain their brain and their movement patterns to help relieve pain, alleviate discomfort, and move well again.

Small Changes, Big Impact 

Tech neck may be a modern-day issue, but it doesn’t have to control your life. By making simple adjustments to your posture, movement, and screen habits, you can reduce pain, improve posture, and prevent long-term spinal problems.  

If you’ve been struggling with tech neck, don’t wait—early intervention is key! Contact our team at Mitchell Holistic Health to start your journey toward better posture and a pain-free life.  

10 FAQs About Tech Neck (Beyond the Basics!) 

1. Can tech neck cause dizziness? 

Yes! Poor neck posture can affect blood flow to the brain and irritate nerves, leading to dizziness or lightheadedness.  

2. Is tech neck reversible? 

Absolutely! With consistent strengthening, stretching, and ergonomic changes, you can significantly improve or reverse tech neck.  

3. Does sleeping position affect tech neck? 

Yes—sleeping on your stomach can worsen neck strain. Sleeping on your back or side with a supportive pillow is best.  

4. Can tech neck lead to migraines?  

Yes! Muscle tension and poor posture can trigger migraines or tension headaches.  

5. Is cracking my neck bad for tech neck?

Occasionally cracking your neck is okay, but frequent self-manipulation can worsen instability. It’s better to focus on stretches and exercises.  

6. Can kids get tech neck?  

Yes—more kids are developing tech neck due to increased screen time. Encouraging movement and proper posture early is key.  

7. Does drinking water help with tech neck?

Yes! Dehydration can contribute to muscle tightness and joint stiffness, making neck pain worse.  Check out this blog about hydration and electrolytes.