Tech Neck: Symptoms, Causes, and How To Improve Your Posture

Notice how you're sitting right now. Is your head reaching toward the screen? Are your shoulders creeping forward? Is your upper back starting to round?

That familiar screen time posture—popularized online as “sitting like a shrimp”—can do more than make you look hunched. Spending long periods with your head forward or tilted down can contribute to neck pain and stiffness, commonly called “tech neck” when it comes from looking at a computer or phone screen.

If you frequently catch yourself slouching or rubbing a sore neck, you’re not alone. One review reports that nearly 65% of people who work from home experience neck or back pain. Below, find more about what tech neck is, how to fix it, and when to see a doctor.

What is tech neck?

A healthy spine has three natural curves: a slight forward curve in the neck called a cervical curve, a slight backward curve in the upper back called the thoracic curve, and a slight forward curve in the lower back called the lumbar curve.

"The average adult head weighs about 10-12 pounds," says Daniel Hafez, MD, a WashU medicine neurosurgeon at Barnes-Jewish Hospital and Missouri Baptist Medical Center. “When your head moves forward from its natural position, it places additional stress on the muscles, ligaments, and joints that support your cervical spine. The farther forward your head moves, the harder these structures have to work, which can lead to muscle fatigue, stiffness, and chronic neck pain.”

“Think about holding a weight close to your body versus holding it at arm’s length,” says Andrew Sloan, MD, a WashU Medicine physical medicine and rehabilitation physician with BJC HealthCare. “Your head works in a similar way. The further it moves in front of your spine, the harder the muscles in your neck have to work to support it.”

Over time, that added strain can show up in several ways. Symptoms of tech neck include:

• Neck pain

• Shoulder tightness

• Headaches and migraines

• Jaw pain

• Pain down the arm and forearm

“Tech neck often begins as muscle soreness or stiffness, but it's important to recognize when symptoms may indicate something more serious,” says Dr. Hafez. “Pain that radiates into the shoulder, arm, or hand, particularly when accompanied by numbness, tingling, or weakness may indicate irritation or compression of a cervical nerve. These symptoms should prompt an evaluation by a medical professional.”

How to improve your posture

It’s not realistic to aim for perfect posture every second of the day.

“I tell patients not to think of posture as something you either get right or wrong,” says Dr. Sloan. “Your body is built to move. The bigger concern is spending hours in one position without giving your muscles and joints a chance to reset. People sometimes worry that years of working at a computer means the damage is already done. But it’s never too late to pay attention to how you move and position your body. Small changes you can maintain are more useful than trying to sit perfectly all day.”

If you’re healthy and can move comfortably, try the following movements and stretches:

• Posture reset: Start by imagining a string gently pulling upward from the top of your head. Lift your chest, gently bring your shoulder blades toward each other, and draw your head back so it's positioned over your spine rather than jutting forward. 
• Side neck stretch: Gently tilt your head so your right ear moves toward your right shoulder. Hold for 15 seconds, relax, and repeat three times on each side.
• Diagonal neck stretch: Turn your head slightly to the right, then tilt your head down as though you're looking into your pocket. Hold for 15 seconds and repeat three times on each side.
• Shoulder shrugs: Slowly raise your shoulders toward your ears, hold for about three seconds, then rotate them back and down. Repeat 10 times. 
• Seated upper-body stretch: Place your hands behind your head, bring your elbows back, and gently lean backward while taking a deep breath. Hold for 20 seconds.
• Chin tuck: While maintaining good posture and looking straight ahead, place your pointer finger against your chin. Without moving the finger, draw your head directly backwards, keeping your gaze parallel to the floor. Return to neutral, bringing your chin back against your pointer finger. Aim for three sets of 15 repetitions.

If any of these movements cause pain, stop and talk to a health care provider. They can also answer questions about which exercises and stretches might be best for you.

If you work in front of a computer, you need to take some additional steps to ensure your posture is neutral.