'Tech Neck - The Modern Epidemic'

Blogging friend Giorgio's recent post seen here prompted my post today!

"Have you ever found yourself hunched over your phone, squinting at a text or email, only to realise you’ve been locked in that position for ages?

Or maybe you’ve noticed a little ache in your neck after a marathon scroll through social media.

Welcome to the not-so-exclusive club of Tech Neck—the modern epidemic no one warned us about, yet one that affects almost everyone.

Tech Neck describes the strain and discomfort in the neck and upper back caused by constantly looking down at our phones, laptops, and tablets.

What starts as a quick glance at our screens often leads to hours with our heads angled forward, compressing our neck muscles and spine.

But don’t worry—you’re not alone, and there are ways to manage and even avoid it.

How Did We Get Here?

Did you know that your head weighs about 10-14 pounds (yes, up to a stone!)? When you’re sitting or standing up straight, your spine can support this weight comfortably. But for every inch you tilt your head forward, the pressure on your neck increases.

Looking down at a 45-degree angle (typical for scrolling) makes your neck feel like it’s holding four times its weight! It’s like carrying a suitcase with your neck muscles alone.

With hours spent texting, scrolling, or binge-watching on devices, it’s no wonder we’re collectively developing a new set of neck and back issues. And let’s be honest: even the best of us fall into some bad habits when it comes to our screens.

But are you…

A “One More Minute” Slumper?

• Ever told yourself, “I’ll just check this one thing,” only to find yourself hunched over 20 minutes later? This is the classic “one more minute” slump, where a quick glance turns into a long, neck-straining session. Phones seem to have their own gravity, pulling us closer until we’re practically curled around them.

A Laptop Lounger?

• Nothing feels cosier than curling up on the couch with a laptop, but our spines might disagree. Slouching with a laptop in your lap creates a C-shaped spine and forward-leaning neck—the fast track to Tech Neck. And don’t forget the “bed laptop” setup—lying in bed with the screen on your chest, peering down like a turtle. Cozy? Maybe. Comfortable for your neck? Not so much!

A Double Chin Scroller?

• Have you caught yourself tucking your chin in to look down at your phone in your lap? Known as the “double chin scroll,” this habit puts extra strain on the back of your neck, pulling it forward like a curious bird. Our necks were never designed for this, yet it’s become nearly universal.

Or…maybe you’re all three!

Tips for Reducing Strain in a Tech-Driven World

Ready to break the Tech Neck cycle?

Here are some simple, practical steps to help:

Raise it Up

• The easiest fix is to raise your screen to eye level. Hold your device higher, or use a laptop stand on your desk. If you’re on your phone, bring it up to eye level instead of peering down—even if it feels slightly unnatural. (People may wonder why you’re holding your phone like you’re giving a speech, but it’s worth it!)

Take the 20-20-20 Break

• Every 20 minutes, take a 20-second break to look at something at least 20 feet away. This break not only helps your eyes but also lets your neck reset. Set a timer or use a reminder app if you need help remembering!

Do the “Chin Tuck” Exercise

• This exercise can strengthen your neck muscles. Sit up straight, tuck your chin slightly, and pull your head back so your ears align with your shoulders (like creating a double chin, but intentionally). Hold for 5-10 seconds and repeat. This simple move helps reverse the forward tilt and reduces neck strain.

Watch Your Posture

• Sit back in your chair with feet flat on the ground, shoulders relaxed, and back straight. If using a laptop, consider an external keyboard and mouse so you can keep the screen at eye level while keeping hands comfortably low.

Limit the “One-Handed Phone Hold”

• We’re all guilty of this one: holding the phone in one hand while texting with the thumb of that same hand. It not only strains your wrist but often makes you lean forward. Try using both hands or holding your phone closer to eye level.

Stretch it Out

• Your neck and shoulders need some TLC. Simple stretches, like tilting your head side to side or doing shoulder rolls, can relieve tension. Stretch your arms behind your back to open up your chest—a great way to counteract forward tilt.

The Bottom Line
Tech Neck might be the modern epidemic no one talks about, but it’s real, relentless, and here to stay unless we do something about it. While we can’t completely escape screens, a few small adjustments can keep our heads (and spines) held high.

So next time you’re about to indulge in a text or scroll session, remember: your neck and spine are silently begging you to straighten up, raise that screen, and take a stretch.

After all, you only get one spine, and it deserves as much attention as those notifications."

Words and image from article seen here

Please be aware

Articles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan