Tech Neck: How Phones and Screens Are Hurting Posture
Posted by: Reform Physical Therapy in Injury Prevention, Physical Therapy Tips, Posture & Ergonomics, Workplace & Lifestyle Health on September 10, 2025
Think about how many times today you’ve looked down at your phone, laptop, or tablet. Most of us spend hours every day hunched forward, shoulders rounded, and necks tilted toward our screens. While this has become part of daily life, it’s also leading to a modern health issue: tech neck.
At Reform Physical Therapy, we’re seeing tech neck more often in both students and working professionals. The good news? With the right awareness and simple changes, you can protect your posture and reduce pain.
What Is Tech Neck?
Tech neck describes neck pain, stiffness, and posture problems caused by prolonged screen use. Every time you tilt your head forward—even slightly—it adds stress to your spine.
- At a neutral position (looking straight ahead), the head places about 10–12 pounds of force on the neck.
- At just a 30-degree tilt, that pressure increases to 40 pounds.
- At a 60-degree tilt (think looking down at your phone), it can be as much as 60 pounds of pressure.
That’s like carrying a child on your neck—all day long.
Why Tech Neck Happens
- Phones and Tablets – We rarely hold them at eye level, so we’re constantly looking down.
- Workstation Setups – Laptops and low monitors encourage hunching and forward head posture.
- Repetitive Behavior – Hours of screen time every single day reinforce poor movement habits.
- Lack of Breaks – Without stretching or posture resets, muscles stay tight and fatigued.
Common Symptoms of Tech Neck
- Dull or sharp neck pain
- Stiffness in the upper back and shoulders
- Frequent headaches
- Tingling or numbness in the arms (in more severe cases)
- Rounded shoulders and visible changes in posture
6 Ways to Prevent Tech Neck
- Raise Your Screen
Position laptops, tablets, or monitors so the top of the screen is at eye level. - Take Frequent Breaks
Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds. - Stretch It Out
Gentle movements like chin tucks, side bends, and shoulder rolls can reset your posture. - Strengthen Supporting Muscles
Add exercises like wall angels, scapular squeezes, and planks to build neck and upper back strength. - Check Your Posture
Keep feet flat on the floor, shoulders relaxed, and ears aligned over shoulders. - Set Healthy Tech Habits
Limit scrolling before bed and schedule screen-free breaks during the day.
How Physical Therapy Can Help Tech Neck
Physical therapy can address both the symptoms and the root cause of tech neck. At Reform PT, our therapists:
- Assess posture and movement habits to identify problem areas.
- Design corrective exercise plans tailored to your daily routine.
- Provide hands-on treatment to relieve pain and muscle tension.
- Educate on ergonomics for home, school, or the workplace.
By treating both posture and muscle imbalances, we help patients not only feel better but also prevent tech neck from returning.
Tech neck may feel like an unavoidable part of modern life, but it doesn’t have to be your reality. By making small changes to how you use your devices—and getting professional support when needed—you can protect your posture, reduce pain, and keep your body moving comfortably.