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Tech neck — caused by staring at smartphones and computers — is plaguing modern life. People strain their bones and muscles by looking at screens for long periods. Analyses of Google search queries for terms like “tech neck” and “fix poor posture” found the highest rates in the U.S., Australia, and Canada.
Tech Neck and Its Unpleasant Consequences
Research shows that people spend more than five hours a day on screens, on average, leading to constant strain and muscle stiffness.
With tech neck it can feel like the weight of the world is on your shoulders — and in a way it is. The average adult head weighs 10 to 12 pounds. Tilting it forward 45 degrees to look at a smartphone increases the force on the neck to nearly 50 pounds.
Doctors in New York describe “tech neck” as the result of spending too much time looking at a phone or tablet, or holding the head too far forward to view a computer screen. This can lead to pain, stiffness, and even injury.
While it’s easy to avoid, tech neck produces numerous long-term side effects. It can cause headaches, numbness in the arms, and even irreversible changes to the spine. Those problems occur because spending hours on a phone stretches the neck muscles while shortening the chest muscles, which increases pressure on the upper spine.
A recent survey found that in the past month searches for “tech neck” in the U.S. rose by 30%. Ireland ranks fourth among the countries most affected, followed by Malta, Singapore, and the United Kingdom. Finland, Norway, and Cyprus sit at the bottom of the top ten list.
Tips to Alleviate Tech Neck Pain
Health expert Erika Weiss told the Daily Mail that many people put off addressing posture problems until pain in the lower neck and upper back becomes unbearable. This is especially true for people who spend long hours at a desk without breaks, or who work remotely and are less likely to take restorative pauses.
Weiss emphasizes the importance of an ergonomic setup when using devices. One of the simplest ways to reduce discomfort from poor posture is to raise your devices to eye level.
Be mindful of how straight you sit. If you notice yourself slumping while focusing or reading, sit up straight and take a break whenever possible.
She also advises avoiding rolling your shoulders forward or jutting your neck to see the screen. Apply the same caution during downtime, whether you are gaming or watching TV.
Yoga — Another Way to Combat Tech Neck
Yoga can help relieve neck strain because it stretches and relaxes the muscles that tense up during the day. Weiss recommends gentle movements that bend the spine without adding strain.
Wellness experts caution beginners against rushing into advanced poses. Many people stick to the most common or popular routines without considering whether those moves suit their bodies, which can worsen back issues and cause more pain.
Weiss says that beginners should stick to a few gentle movements that help neck and upper-back pain and avoid overexerting themselves at the start. Movements to try as a preventive measure against tech neck include the Extended Triangle pose, Warrior II, and a standing forward bend (begin from a hands-up position).
