“Tech Neck”: How to Relieve Pain from Phones and Laptops

That persistent ache in your neck, the stiffness in your shoulders, the tension headaches that seem to start at the base of your skull… does this sound familiar? If so, you may be experiencing “tech neck.” It’s a modern problem caused by the posture we adopt when we’re looking down at our phones, tablets, and laptops for hours on end.

When your head is in a neutral position, it weighs about 10-12 pounds. For every inch you tilt it forward, the pressure on your cervical spine doubles. Looking down at your phone can put up to 60 pounds of pressure on your neck! It’s no wonder our bodies are protesting.

The good news is that you can combat tech neck with a combination of awareness and corrective exercises. Here are a few of my favorites:

1. Bring Your Device to You: Instead of dropping your head to see your screen, lift your phone or laptop up to eye level. This simple change keeps your neck in a much happier, more neutral alignment.
2. The Mighty Chin Tuck: This is the #1 exercise for tech neck. Sit or stand tall. Gently guide your chin backward as if you’re trying to make a double chin, keeping your eyes level. You should feel a gentle stretch at the back of your neck. Hold for 5 seconds and repeat 10 times. Do this several times throughout the day.
3. Doorway Pec Stretch: Stand in a doorway and place your forearms on the frame, with your elbows slightly below shoulder height. Step forward with one foot until you feel a stretch across your chest. This helps open up the tight chest muscles that contribute to a forward-hunch posture. Hold for 30 seconds.
4. Scapular Wall Slides: Stand with your back against a wall, with your feet about six inches away from it. Place your arms against the wall in a “goalpost” position. Slowly slide your arms up the wall, trying to keep your forearms and wrists in contact with it. Then slowly slide back down. This activates the key muscles in your upper back.

Be mindful of your posture and take frequent breaks to perform these simple exercises. Your neck and shoulders will thank you!