With more people spending hours on phones, laptops, and tablets, a new health problem called “tech neck” is becoming common. This happens when you look down at screens for long periods, which puts pressure on your neck and spine. The result? Neck pain, stiffness, and posture issues—even in young children. But why is it happening? What are the warning signs of tech neck? Expert weighs in.
“We are seeing more teens and even 12-year-olds coming in with neck and back pain,” says Dr. Navita Purohit Vyas, Head of Pain and Palliative Medicine, Consultant Rehabilitation Pain, Kokilaben Dhirubhai Ambani Hospital, Mumbai.
“It’s mainly due to too much screen time and poor sitting posture.” But it’s not just kids—adults working from home, binge-watching shows, or always on their phones are also at risk.
What is tech neck?
Tech neck occurs when we constantly look down at screens, resulting in stress on the cervical spine (the neck region) and surrounding muscles. Over time, this can lead to poor posture, pain, and more serious spinal problems.
Five warning signs to watch out for:
1. Persistent Neck and Shoulder Pain:
A constant dull ache or sharp pain in the neck and shoulder area is one of the earliest and most common symptoms.
2. Stiffness or Reduced Movement:
You may feel tightness in the neck or upper back, especially after long hours of sitting, and find it harder to move your head freely.
3. Frequent Headaches:
Strained neck muscles from poor posture can trigger headaches, especially starting from the base of the skull.
4. Tingling or Numbness in Arms:
In worse cases, nerves in the neck can get compressed, causing tingling or numbness in the arms and fingers.
5. Visible Posture Changes:
Rounded shoulders and a head that juts forward are visible signs of tech neck affecting spinal alignment.
Simple steps to prevent Tech Neck:
– Raise Your Screen:
Keep your screen at eye level and about 15 inches away from your eyes. Use stands or an external keyboard if needed.
– Take Regular Breaks:
Every 20–30 minutes, take a short break to stretch, walk, or simply move your neck and shoulders.
– Do Neck Exercises:
Chin tucks, shoulder rolls, and neck stretches help maintain flexibility and support muscle health.
– Fix Your Sitting Posture:
Sit upright with feet flat on the ground, back well-supported, and elbows at a right angle. Avoid slouching.
– Limit Screen Time:
Encourage kids and even adults to spend more time offline. Set screen-time rules and promote outdoor activities.
Why it matters:
If left untreated, tech neck can turn into chronic pain, disc damage, or even early-onset spinal arthritis. “Most people don’t realise how serious poor screen habits can be until the pain becomes constant,” warns Dr. Vyas. “But early awareness and simple changes can go a long way in preventing long-term spinal problems.”
