Struggling with Neck Pain? How to Fix Tech Neck and Reduce Screen-Related Strain

In today’s digital world, most of us spend hours every day looking at screens. Whether it’s working on a computer, scrolling through a phone, or binge-watching a favourite show, screen time has become a major part of modern life. But with this increased screen use comes a common issue—Tech Neck.

Tech Neck is the strain and discomfort caused by looking down at screens for long periods. It may start as stiffness or mild discomfort but, over time, can lead to chronic neck pain, headaches, and even long-term postural issues.

At Belconnen Physiotherapy, we see many individuals dealing with Tech Neck and its effects. The good news? It can be managed and prevented with the right strategies. In this blog, we’ll explore why Tech Neck happens, its impact on your body, and practical solutions to relieve and prevent discomfort.

What is Tech Neck?

Tech Neck refers to neck and upper back strain caused by excessive screen time. When you tilt your head forward to look at a phone or computer, the muscles and joints in your neck work harder to support the weight of your head.

The average human head weighs around 5-6 kg, but when you tilt it forward at a 45-degree angle, the force on your neck increases to around 22 kg. Imagine carrying a heavy backpack on your head all day—this is the kind of strain your neck experiences when looking down at a screen for long periods.

Over time, this posture can lead to:

✔️ Neck and shoulder stiffness

✔️ Headaches and eye strain

✔️ Reduced mobility and flexibility in the neck

✔️ Rounded shoulders and forward head posture

✔️ Increased risk of long-term spinal misalignment

Common Signs of Tech Neck

Tech Neck isn’t always obvious at first. Many folks experience mild discomfort before realising their screen habits are causing issues. Here are some key signs to look out for:

• Aching or stiffness in the neck and shoulders

• Frequent headaches, particularly at the base of the skull

• A hunched or rounded posture

• Pain that worsens after prolonged screen time

• Reduced ability to turn or tilt the head comfortably

If these symptoms sound familiar, your screen habits may be contributing to your discomfort.

How Screen Time Affects Your Neck and Posture

1. Increased Neck and Shoulder Tension When your head is positioned forward for long periods, muscles in the neck and shoulders become overworked. This leads to tightness, tension, and, eventually, discomfort.

2. Weakening of Postural Muscles Your deep neck flexors (the muscles responsible for maintaining good posture) can become weakened and overstretched due to prolonged poor positioning. This imbalance makes it harder to hold your head in a neutral position, leading to a cycle of poor posture and ongoing strain.

3. Pressure on the Spine Long-term forward head posture can contribute to increased pressure on the cervical spine. Over time, this may lead to reduced mobility, increased stiffness, and even long-term spinal changes.

How to Fix and Prevent Tech Neck

The good news is that Tech Neck can be improved with small adjustments to posture, daily habits, and targeted exercises. Here’s what you can do:

1. Adjust Your Screen Setup

   • Keep your screen at eye level to avoid tilting your head forward.

   • Hold your phone at chest or eye level instead of looking down.

   • Use a standing desk or adjustable monitor to encourage better posture.

2. Take Regular Breaks

   • Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds to reduce strain.

   • Set reminders to stand up, stretch, and adjust posture every hour.

   • Avoid using screens for long periods without movement.

3. Strengthen and Stretch Your Neck Incorporating strengthening and mobility exercises can help reduce tension and improve posture. Try these simple movements:

   • ✔️ Chin Tucks – Sit upright and gently tuck your chin in while keeping your spine straight. Hold for a few seconds and repeat 10 times.

   • ✔️ Neck Rolls – Slowly rotate your head in a circular motion to relieve tension. Repeat in both directions.

   • ✔️ Shoulder Blade Squeeze – Sit tall and gently squeeze your shoulder blades together, holding for a few seconds before releasing.

4. Improve Your Posture

   • Keep your shoulders relaxed and back when using screens.

   • Avoid slouching or leaning forward for extended periods.

   • Sit with your feet flat on the floor and your back supported.

5. Manual Therapy and Physiotherapy If neck pain persists, physiotherapy can help through:

   • ✔️ Manual therapy to relieve muscle tension

   • ✔️ Postural correction techniques to improve alignment

   • ✔️ Strength and mobility exercises tailored to your needs

   At Belconnen Physiotherapy, we provide individualised treatment plans to help restore mobility, reduce discomfort, and strengthen the muscles needed to maintain better posture and long-term neck health.

Final Thoughts: Small Changes, Big Difference

Tech Neck is a growing issue, but it doesn’t have to be a long-term problem. By making small adjustments to your daily habits, taking breaks, and strengthening key muscles, you can prevent and relieve discomfort.

If neck pain has been bothering you and simple changes aren’t making a difference, we’re here to help. Physiotherapy can restore movement, ease discomfort, and support long-term posture correction.

Want to take control of your neck health? Book an appointment with us today and start moving more comfortably!