Tech Neck: How Prolonged Sitting and Screen Time Can Cause Neck Pain

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre 

Do you spend hours working at a computer, studying, or scrolling on your phone? If so, you may have experienced "tech neck”. Tech neck is a common condition caused by prolonged forward head posture and extended periods of sitting. 

Neck pain is one of the most common musculoskeletal complaints worldwide, and increasing screen time has contributed to a rise in neck and upper back discomfort in both adults and adolescents.

What Is Tech Neck? 

Tech neck, also called text neck or computer-related neck pain, refers to neck pain and stiffness caused by spending long periods with the head positioned forward while looking at phones, tablets, or computer screens. 

When the head moves forward from its neutral position, the muscles, joints, and ligaments of the neck experience increased strain. Over time, this can lead to muscle fatigue, joint irritation, and pain. 

Common Symptoms of Tech Neck 

Symptoms can vary from person to person and may include: 

• Neck pain or stiffness 

• Pain between the shoulder blades 

• Headaches, especially at the base of the skull 

• Shoulder tension or tightness 

• Reduced neck mobility 

• Fatigue or discomfort after prolonged computer or phone use 

• Occasionally, numbness or tingling into the arm if surrounding tissues become irritated. 

What Causes Tech Neck? 

Tech neck usually develops gradually due to repetitive postures and prolonged sitting. 

Common contributing factors include: 

• Looking down at a phone or tablet for long periods 

• Working at a poorly positioned computer workstation 

• Prolonged sitting without movement breaks 

• Poor postural endurance 

• Weakness in the neck, upper back, and shoulder muscles 

• Stress and muscle tension 

• Limited physical activity  

Who Is at Risk? 

You may be at a higher risk of developing tech neck if you: 

• Work at a desk for several hours per day 

• Frequently use a smartphone or tablet 

• Are a student who spends long hours studying 

• Work remotely from an improvised workstation 

• Have a history of neck pain 

• Spend most of the day sitting. 

How Can Physiotherapy Help? 

Physiotherapy can be highly effective in reducing pain, improving posture, and addressing the underlying factors contributing to tech neck. 

Your physiotherapist may recommend: 

Education and Ergonomic Advice 

Small changes to your workstation and daily habits can significantly reduce strain on the neck. Recommendations may include: 

• Positioning screens at eye level 

• Supporting the lower back while sitting 

• Avoiding prolonged periods in one position 

• Taking regular movement breaks. 

Exercise Therapy 

Specific exercises can improve posture, flexibility, and muscle endurance, including: 

• Deep neck flexor strengthening 

• Scapular stabilization exercises 

• Upper back strengthening 

• Stretching of tight chest and neck muscles. 

Manual Therapy 

Hands-on treatment may help improve joint mobility, reduce muscle tension, and decrease pain. 

Postural Retraining 

Learning how to maintain a more neutral posture during daily activities can help prevent symptoms from returning.

Tips to Prevent Tech Neck 

• Take a movement break every 30-60 minutes. 

• Bring your phone up closer to eye level instead of bending your neck down. 

• Adjust your computer screen so the top of the monitor is near eye level. 

• Strengthen your upper back and neck muscles. 

• Stay physically active throughout the day. 

Most people experience significant improvement with conservative treatment and by incorporating regular movement into their day. 

When Should You See a Physiotherapist? 

Consider booking an assessment if you have: 

• Neck pain lasting longer than a few weeks 

• Frequent headaches associated with desk work 

• Pain that interferes with work, school, sleep, or exercise 

• Numbness, tingling, or weakness in your arm 

• Recurring episodes of neck pain despite stretching or rest. 

  
  

At Waterloo Sports Medicine Centre, our physiotherapists can identify the factors contributing to your neck pain and create a personalized treatment plan to help you move comfortably and return to work, sport, and daily activities.