What is Tech Neck?
If you’ve ever caught yourself craning your neck to look down at your phone or tablet for long periods, you’re not alone—and your back might be paying the price. The term “tech neck” has emerged as a modern-day phenomenon linked to the widespread use of smartphones, tablets, and laptops. But what exactly is tech neck, why does it happen, and most importantly, how can you protect your spine from it?
At MyBackHub, we specialize in helping people find relief from technology-related back pain—without surgery. Here’s everything you need to know about tech neck and how to prevent it.
What Is Tech Neck?
Tech neck refers to the neck and upper back pain caused by looking down at handheld devices for extended periods. When you tilt your head forward to view your phone or tablet, the weight your neck has to support increases dramatically. Your head weighs about 10-12 pounds in a neutral position, but as you tilt forward, the stress on your cervical spine can multiply up to 60 pounds or more!
This extra load strains the muscles, ligaments, and discs in your neck and upper back, leading to pain, stiffness, and even early wear and tear.
Why Has Tech Neck Become a Problem?
The rise of smartphones and portable devices means many of us spend hours every day with our heads bent forward—whether texting, scrolling social media, gaming, or working remotely.
Some stats to consider:
The average person spends over 3-4 hours daily on their phone.
Teens and young adults are especially vulnerable, using devices for entertainment and socializing.
Remote work and online learning have increased screen time dramatically for all age groups.
This constant forward head posture is a major contributor to neck and upper back discomfort worldwide.
Symptoms of Tech Neck
People with tech neck often report:
Persistent neck pain or stiffness
Upper back tightness or soreness
Headaches originating from the neck
Shoulder pain or tension
Reduced range of motion in the neck
If ignored, this posture can lead to more serious issues like disc degeneration or nerve compression.
How Tech Neck Affects Your Spine
Your spine is designed to support your head in a balanced position. When you repeatedly look down, it puts uneven pressure on the vertebrae and soft tissues, potentially causing:
Accelerated disc wear
Muscle imbalances and weakness
Poor posture habits that can become permanent
Increased risk of chronic pain conditions
This can create a vicious cycle where pain causes more tension and less movement, worsening the problem over time.
What Can You Do About It?
Good news: Tech neck is largely preventable and treatable with the right strategies. Here’s what MyBackHub recommends:
1. Improve Your Posture
Keep your phone or device at eye level as much as possible.
Avoid prolonged head-forward positions; take frequent breaks.
Practice keeping your ears aligned over your shoulders.
2. Move Regularly
Incorporate neck and upper back stretches throughout the day.
Strengthen your deep neck flexor and scapular muscles with targeted exercises.
Aim to stand and move every 30-45 minutes.
3. Set Screen Time Boundaries
Limit recreational phone use when possible.
Use voice-to-text or hands-free options to reduce device handling.
4. Use Supportive Ergonomics
For work or study, set up your screen so that the top is at eye level.
Use chairs and desks that promote good posture.
5. Seek Expert Guidance
If pain persists, consult with spine specialists who understand technology-related postural issues. Our MyBackHub virtual program offers tailored coaching and exercise plans designed to reverse the effects of tech neck without surgery.
Why Nonoperative Care Works Best
Surgery is rarely indicated for tech neck unless there is severe nerve damage. Instead, conservative treatment focusing on movement, education, and posture correction leads to the best outcomes.
Our clients find relief by learning how to manage their symptoms through sustainable habits—improving strength, flexibility, and awareness so they can enjoy technology without pain.
Final Thoughts
Technology is here to stay, but your back doesn’t have to suffer because of it. By understanding tech neck and taking simple steps to protect your posture, you can prevent pain and keep your spine healthy.
At MyBackHub, we’re passionate about helping you live pain-free in the digital age. If your neck or back aches after hours on your phone or laptop, don’t wait—reach out for a personalized, nonoperative plan designed for your busy lifestyle.
Your spine deserves smart care, not a scalpel. Let’s work together to keep you moving well—today and tomorrow.
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About the Author:
Rob Turk, MD, MBA
Chief Medical Advisor, MyBackHub
Rob Turk is the Chief Medical Advisor for MyBackHub, Inc. Dr. Turk has a broad foundation of talent in both medicine and business, previously obtaining his MD at the University of California, San Diego School of Medicine and his MBA at the University of Virginia Darden School of Business. As an entrepreneur and orthopaedic spine surgeon, he has unique and valuable insight on many topics. He is a published author in leading scientific journals such as JBJS and Arthroscopy, has written multiple book chapters, and has been a reviewer for a number of scientific journals. He is passionate about motion preservation and innovation in spine care, health equity, delicious food, and sports.
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