How to Prevent Tech Neck: Computer Set-Up, Posture, Exercises

Take a moment to check your neck. How does it feel? A lot of people would probably answer “not great”.

Many of us experience neck pain and tension from the way we stare at screens, whether we’re playing Wordle on our phones, attending our millionth Zoom meeting of the day, or checking workout stats on our smartwatch.

This type of complaint is so common that there’s a term for it: “Tech Neck”. And it’s particularly prevalent among cyclists, since the forward-leaning posture you adopt in the saddle can reinforce poor neck positioning, says physical therapist Brando Lakes, DPT, board-certified orthopedist and co-founder of Kinesadelic in New York City. Tech Neck, Lakes says, is “very problematic.”

The good news: There are simple things you can do to alleviate, and even stop, tech neck. Ahead, everything you need to know including how Tech Neck is defined, why it’s bad, and expert-backed advice on how to fix the pain associated with it.

What is tech neck?

Tech Neck is a generalized term for neck pain and tightness associated with the posture we adopt when looking at screens, phones, tablets and computers, says the physical therapist Elizabeth LamontagnePT, DPT, Associate Director at Recovery Physical Therapy in New York City.

Many of us crane our necks as we stare at technology. And if we hold this position for a long time — say an hour or more — all of the muscles that support the head can become tight at one end and overstretched at the other, Lamontagne explains. This, in turn, can cause muscle cramps and a whole host of other problems.

Unfortunately, most of us will likely experience tech neck at some point. It’s “pretty common,” Lakes says. “If you have a phone, chances are you’ll get a tech neck.”

Why is Tech Neck bad?

If left untreated, Tech Neck can lead to semi-severe complications, says Lamontagne. Living with technical neck pain in the hope that it will just go away can lead to compensatory behaviors. For example, if your neck muscles are so tight that it doesn’t feel good to sit up straight, you may be constantly sitting in a hunched position with your shoulders hunched forward. The more your shoulders bend forward, the less room there is for your nerves. This could further aggravate your pain and potentially pinch a nerve, Lamontagne explains.

Also, the pain can wander. So instead of just feeling pain in your neck, you can also feel it in your shoulder or in your head, Lamontagne says.

Additionally, Tech Neck can cause headaches, as well as numbness or tingling that extends down the arms and into the fingers, Lakes says. If you experience numbness in your hands or fingers while riding, it could be from a technical neck, although it can also be caused by a nerve in your wrist being compressed by the way you grip the handlebars , explains Lakes.

Tech Neck can also make it easier for you to get whiplash and cause other nasty problems like carpal tunnel, shoulder impact and tennis elbow, he adds.

Well, the technical neck isn’t going to result in something serious enough to get you hauled to the emergency room, Lamontagne says. But, she adds, you could end up going to the doctor just for unrelenting pain.

With that in mind, if your tech neck symptoms don’t go away within a week and gentle stretching or applying heat to the area doesn’t help, then you should probably see a doctor or physical therapist about the issue, says Lamontagne.

How do you prevent tech necks?

Tech neck can lead to a lot of discomfort. But there are small things you can do to prevent this from happening.

You’ve heard this before, but it always helps to remember: if you have a sedentary job, set a goal of getting up every 60 minutes so you’re not in a repetitive posture for more than an hour, says Lamontagne. Taking even a moment to get a glass of water, go to the bathroom, or do a quick stretch can help.

You can also make sure to set up your desk ergonomically, which can help improve posture. If you’re using a laptop, that might mean placing your laptop so that the screen is at eye level, and then getting an external keyboard so you don’t have to hold your arms at an uncomfortably high angle to type.

If you use two screens, consider switching to just one wider monitor so you don’t have to turn your head back and forth at odd angles.

It can also help to have a desk that’s adjusted to your elbow height when you’re seated, with your elbows bent at a comfortable 90- to 100-degree angle, Lamontagne says. Standing desks that adjust to elbow height when standing are another good option, she adds.

You can also consider a device called Upright GO, which is essentially a necklace that vibrates when you bend forward or tilt your head forward, Lakes explains. Or a posture corrector, which is worn like a backpack and helps draw the shoulder blades together. “It’s quite difficult to stick that head forward when the shoulder blades are retracted,” says Lakes.

Exercises to prevent and treat tech neck

In addition to the tips above, there are simple exercises you can do to prevent tech neck or treat the pain associated with it.

Below are two expert-recommended sequences – the first sequence is by Lakes; the second is from Lamontagne. These sequences loosen muscles tight with Tech Neck and allow you to readjust your posture so you don’t get pinched nerves or muscle spasms.

How to use this list: These movements are gentle enough that you can do them every day. Complete each exercise for the number of reps and sets listed below. For the first sequence you will need a resistance band and a foam roller.

---

episode 1

Standing bicep stretch

Stand facing a wall and place your right hand on the wall at shoulder height. Extend your arm and place your palm completely flat against the wall, fingers pointing to the right. Now twist your whole body to the left and feel a stretch from your right fingers to your right shoulder. Drop your left ear toward your left shoulder to deepen the stretch. If you experience numbness or tingling, curl your fingers or take your palm off the wall and form a fist instead. Hold for at least 30 seconds or as long as feels comfortable. Switch sides and repeat.

shoulder ts

This move can be performed while standing or lying face up on the floor. Begin by holding a resistance band in both hands and stretching your arms straight out in front of you at shoulder height. (You can grip the band with your palms facing up or down, whichever feels good to you.) This is the starting position. Pull the band apart to squeeze your shoulder blades together. Hold and then gently release to return to starting position. To repeat. Do 3 sets of 10 reps.

Foam roller extension

Lie face up on a foam roller positioned horizontally across the spine near the shoulder blades. Scoop the head with your hands and glue the hips to the floor. Allow gravity to gently carry your head and shoulders over the foam roller. Hold for at least 30 seconds or as long as feels good.

---

Episode 2

Standing wall elongation

Stand against a wall and face away from it so your head, torso, and hands are touching the wall. (Aim for the backs of your hands against the wall, but also note how your palms feel against the wall.) Position your feet slightly away from the wall. Set your shoulders back against the wall and open your chest. Hold for 5 to 10 seconds. Publication. Then repeat 1 or 2 more times.

Upper trapezoid strain

From a standing or seated position, drop the right ear toward the right shoulder and hold for 20 to 30 seconds. You should feel a slight stretch on the left side of your neck. Repeat, dropping the left ear to the left shoulder. Hold for 20 to 30 seconds. You can gently place the other hand on your head to deepen the stretch.

Pec Doorway Stretch

Stand in front of a door and bring your arms into a goalpost position with your fingers pointing up and your elbows bent at a 90-degree angle. Place your forearms on either side of the door and step forward with one foot until you feel a stretch in your chest. Hold for 20 to 30 seconds, then switch positions so your other foot is in front and repeat for another 20 to 30 seconds. You can also do this side by side on a wall (as shown).

Subscapularis Doorway Stretch

This stretch is similar to the above, but instead of the goalpost position, keep your elbows at your sides. Extend forearms straight out from elbows with palms facing forward. Place both palms on either side of the doorway and step through with one foot until you feel a gentle stretch in the rotator cuff. (You may also feel a slight stretch in your chest.) Hold for 20 to 30 seconds, then switch positions so the other foot is in front and repeat for another 20 to 30 seconds. You can also do this side by side on a wall (as shown).