Key Takeaways:
- Definition: Tech neck refers to the neck and upper back strain caused by holding your head in a forward position while looking at screens.
- Awareness: Because it builds gradually, tech neck often goes unnoticed until discomfort sets in.
- Prevention: Subtle posture adjustments, regular movement, and using posture-supporting wearables can help ease daily tension.
Screens have become a central part of our day, whether we’re working, staying in touch with loved ones, or simply relaxing. They can also influence how we feel in our bodies at the end of the day. Many people experience neck tension, tight shoulders, or a mild slump in the upper back that seems to worsen after phone or computer use. But what is tech neck, and how does it develop?
Here at Forme®, posture isn’t an afterthought. It’s where biomechanics, movement, and daily wear intersect, and our FDA‑registered posture wear is designed to encourage better alignment and awareness throughout the day. We focus on softly nudging the body into better positioning rather than forcing the body to correct itself. Posture has a complex relationship with how people move and their body awareness, and our posture products for women and men support a more informed journey.
In this article, we’ll cover what tech neck is and what you can do about it. We’ll also examine why we think it’s essential to move more and build greater awareness in daily life as a foundation for better posture long-term.
An Introduction To Tech Neck Syndrome
Tech neck, or text neck, is the term used to describe the way some people’s bodies can respond when their head and neck stay in a forward-leaning position. Smartphones, tablets, and laptop screens are often held below eye level, increasing the time people spend staring downward while bending their head and neck forward. This posture causes more strain on the spine than when the head is stacked over the shoulders.
The amount of strain and potential soreness or stiffness increases when you add up all those hours on digital devices. Imagine how much time you typically spend checking email, texts, or social media throughout a regular week. The effects can build up slowly, and even people who move well during the day can experience subtle shifts in how their bodies feel over time.
Why Posture Awareness Matters When Using Screens
Harvard Health notes that our heads were built to balance over our shoulders with the chin parallel to the floor. The simplest way to describe what’s happening when we hunch forward and downward to see our screens is that we are adding pressure on our neck. This pressure comes from extra stress on muscles, joints, and the spine, which we then associate with those cumulative hours staring at our phones.
The tech neck we’re talking about doesn’t come from a single behavior. Instead, many small moments throughout the day start to shift alignment with the use of tech. Whether you realize it or not, you’re likely already familiar with some version of tech neck in daily life.
Tech Neck Is A Reality For Many Of Us
Dr. K. Daniel Riew, a world-renowned cervical spine surgeon, explains: “ When you look down just 45 degrees, your neck muscles are doing the work of lifting an almost 50-pound bag of potatoes.” In other words, maintaining a forward lean when looking at your phone or computer is a strain that our bodies were not intended to endure for hours each day, week, or year. That’s why tech neck is a common modern postural challenge for people of all ages. While your tech neck may not be as advanced as the images you see associated with this term online, it’s still possible to start to shift habits before they lead to other aches.
Tech Neck Symptoms To Watch For
The aches associated with tech neck aren’t usually apparent at first. It often creeps up, building slowly as you begin to feel more tension or tightness, especially after staring at your phone or computer for hours on end. As a result, tech neck discomfort or changes in how your body feels day to day may include:
- Neck stiffness or soreness
- Shoulder and upper back discomfort
- Limited range of motion in the neck
- Tension headaches
- Subtle postural shifts
- Loss of upper body alignment awareness
Why Smartphone Neck Pain Has Become So Common
Smartphones are already a part of most people’s daily routines, and as technology becomes more advanced, we often use them more than ever. Phones are small, easy to access, and portable, making it all too easy to pick them up and check in without even thinking. The difficulty in balancing screens with the human body isn’t just the frequency of use but how we hold our bodies when we do interact with them. And while tech neck pain can develop in the short term, the effects tend to accumulate over time. There are a few ways in which screens and smartphones have changed how the body moves throughout the day:
- Habitual Short-Term Use: The average person is on their phone dozens of times each day. These moments often add up without any opportunity for rest between uses.
- Below-Eye-Level Positioning: Screens are low to the chest or on the lap, which can encourage the neck to bend forward, moving the head forward out of alignment with the spine.
- Lack Of Upper Body Support: Unlike a desk setup that may provide some back support, phones are most often used in unsupported positions.
- Passive Posture Awareness: People may not be conscious of their posture while watching videos or reading social media because it’s a passive activity. When movement and posture awareness aren’t as high, bad habits can become more ingrained over time.
Simple Tips To Relieve Tech Neck In Everyday Life
Tech neck doesn’t need to be a major problem, but the fix is in recognizing that posture changes slightly throughout the day. By making adjustments when using screens, it’s possible to help the body move more efficiently over time.
Raise Screens To Your Eye Level
One of the most effective and simple ways to start making changes is to hold your screen at eye level. Whether texting, browsing the web, or sitting at a desk, moving your device closer to your eyes reduces neck flexion and eases spinal pressure. By allowing your head to remain stacked directly over your shoulders, your neck and upper back muscles have an easier time relaxing.
Limit Use In Unsupported Positions
Phones and tablets are most often used when people are reclining, which puts extra stress on the neck and shoulders. Propping the device on a pillow or holding it at chest or eye level while sitting is an easy way to nudge the body back toward neutral. It’s also possible to take a break from smartphone use in your lap or on the couch when you notice yourself in the same position for extended periods.
Move Frequently During Screen Time
Many people sit or stand in the same place all day long without getting up. It’s easy to lose track of how long you’ve been in one position when staring at a computer screen. By adding short movement breaks to your daily routine, you give the body a chance to reset. Shifting posture, walking around, or simply shaking out the upper body can help alleviate tension after periods of prolonged use.
Try Supportive Clothing For Posture
Wearing posture support clothing is an easy way to nudge your body back into better alignment over time. Forme® posture wear like the Ace V-Neck and Power Bra use unique multidirectional tension fabrics and layered panels to offer a level of structure in the back, shoulders, and spine. This structure isn’t a hard brace but rather a soft guide that helps your body learn better alignment while you move. Wearing a posture corrector for women or a posture corrector for men helps to retrain the body over time and promote more natural alignment and muscle memory. Unlike a rigid brace, wearing a back support shirt or bra for posture support doesn’t create dependency because our clothes work with your body as you move.
Choose Supportive Bras To Reduce Upper Body Tension
If back or shoulder pain is part of your day, support bras may help reduce some of this pressure. The best bras for back pain can offer a bit of additional structure to your core, relieving tension across the upper back and shoulders. The most popular in our lineup is the Forme® Power Bra, which many customers reach for when they have a long day ahead of them at work or at home.
Keep Sitting Posture In Mind
Poor posture while sitting can also add to neck discomfort. It’s vital to practice keeping feet grounded and shoulders open and stacked over your spine, even if you are aware of how to sit properly. It’s possible to fall into the same position after hours of work or focus. Tools like a posture bra can offer the body gentle cues to sit taller and move more efficiently throughout the day.
Final Thoughts
Tech neck can be a day-to-day occurrence for people who use screens regularly. What may start as slight neck stiffness can progress over time to influence alignment, daily comfort, and the way your body feels. Tips to improve tech neck often center on lifestyle or ergonomic changes that you may not be able to make at all times during the day. If you sit or stand in the same position for hours on end, it can be helpful to adjust your work setup or add additional movement breaks throughout the day.
Recognizing early warning signs and how daily habits play into the gradual changes you experience is part of supporting better alignment over time. While there’s no instant solution, implementing consistent changes and support can help decrease the long-term buildup of stress on your neck and upper back.
As with all areas of posture, we believe that movement and greater awareness of the body are the foundation for better support. At Forme®, posture is about building more body awareness in daily life. We offer FDA-registered wearables designed to be a part of your daily routine and support your movement by softly guiding better form. Over time, you can help create the conditions necessary for better posture.
Frequently Asked Questions About What Tech Neck Is
What is tech neck most commonly caused by?
Most often by repeated forward head positioning, especially while using a phone, tablet, or laptop below eye level.
Can tech neck affect younger people and teens?
Yes, tech neck can develop in people of all ages, including younger users who spend extended periods on digital devices for school, play, or socializing.
Is tech neck the same as regular neck pain?
Tech neck is a specific type of neck pain that results from poor posture while using technology.
How long does it take for tech neck symptoms to appear?
Symptoms usually take a while to develop. Many people don’t notice the pain immediately or connect it to posture until the symptoms are more consistent.
Does laptop use contribute to tech neck?
Yes. Laptop use can also lead to tech neck if the screen is too low or if sitting posture causes the head and shoulders to round forward.
Is tech neck reversible?
In many cases, yes. With greater posture awareness and regular movement throughout the day, tech neck symptoms may be alleviated with time.
Sources:
- Sarraf, A., & Varmazyar, S. (2025). Prevalence of text neck syndrome among university students: A systematic review and meta-analysis. Journal of Public Health, online. https://doi.org/10.1007/s10389-025-02565-3
- Chen, Y.-J., Hu, C.-Y., Wu, W.-T., Lee, R.-P., Peng, C.-H., Yao, T.-K., Chang, C.-M., Yeh, K.-T. (2025). Association of smartphone overuse and neck pain: A systematic review and meta-analysis. Postgraduate Medical Journal, 101(1197), 620-626. https://doi.org/10.1093/postmj/qgae200
- Shahris, S. (2024). Effectiveness of posture correction interventions for mechanical neck pain: A systematic review. BMJ Open, 12(3), e054691. https://doi.org/10.1136/bmjopen-2021-054691
