How to Fix Your Tech Neck in 5 Easy Steps

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If you’re someone who works long hours at a desk or spends a lot of time looking at your phone, you’re probably familiar with the pain that comes from having a “tech neck.”

A tech neck is a condition that’s caused by constantly looking down at your electronic devices. The human head weighs about 10-12 pounds, and when you tilt it forward, the weight is concentrated in the neck and upper back muscles. This can lead to a lot of pain and stiffness in the neck and shoulders.

If you’re looking for relief from your tech neck pain, you can do a few things. Here are five easy steps to fix your tech neck tech symptoms.

The Problem with Tech Neck

Tech neck, or forward head posture, can lead to a number of painful and uncomfortable symptoms. When the head is tilted forward, the weight of the head is concentrated in the neck and upper back muscles, resulting in tightness, pain, and decreased range of motion in the neck and shoulders. Prolonged use of electronic devices can also lead to headaches, eye strain, and fatigue.

Even when you’re not using a device, spending too much time in the same position can lead to symptoms of tech neck. When sitting at a computer, you should make sure that your head is aligned with your shoulders, your back is supported, and your feet are flat on the floor.

The Solution: 5 Easy Steps

Thankfully, you can do a few things to alleviate the pain from tech neck syndrome.

Step One: Adjust Your Posture

The first step to alleviating tech neck pain is to adjust your posture. This is especially important when you’re sitting in front of a computer while working from home. Make sure that your back is straight and supported, your head is aligned with your shoulders, and your feet are flat on the floor. Additionally, ensure your computer screen is at eye level or slightly higher to avoid straining your neck and shoulders.

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Step Two: Take Frequent Breaks

It’s important to take frequent breaks when you’re working on the computer or looking at your phone. Set an alarm to remind yourself to get up and move around every 30 minutes. Stretch your arms and legs, stand up and walk, or take a quick break to look away from your device and give your eyes a rest.

Step Three: Use a Laptop Stand

If you use a laptop, investing in a laptop stand might help. This will raise your laptop to the same eye level as a desktop computer, which will help improve your posture and reduce tech neck pain.

Step Four: Limit Screen Time

It’s also a good idea to limit the amount of time you spend looking at screens. Try to give yourself at least 20 minutes of screen-free time every day. Take a walk outside, pick up a book, or talk to a friend.

Step Five: Stretch it Out

Stretching can do wonders as a tech neck treatment. Targeting your neck, back, and shoulder muscles can help relieve stiffness and tension. Try simple neck and shoulder stretches, or use a foam roller to loosen up your tight muscles. If you need more ideas on stretching it out, I suffered from tech neck pain last month. I received recommendations from my physical therapist friend, and here is a snippet of tech neck stretches she gave me.


If you are feeling a pain or tightness during your workouts, don’t just ignore it. You will make it worse. I asked Dr. @Kelley 🌻 for her expertise! Give her a follow too. #blackgirlfollowtrain #workouttips #mobility #mobilitytraining #workouttips #blackwomendoworkout #upperbodyworkout #exercisetips #physicaltherapy #blackgirltiktok

♬ Afrobeat – FASSounds


If you’re suffering from tech neck pain, there is an easy treatment for tech neck. Adjust your posture when you sit in front of a computer, take frequent breaks, use a laptop stand, limit your screen time, and stretch your neck and shoulders. All these steps will help you get relief, and continued practice will help prevent tech neck pain.

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