Syndrome tech neck: why gadgets cause neck pain and how to fix it

Most people spend far too much time staring at their smartphone screens. Constant scrolling through social media feeds and endless messaging puts significant strain on the neck and shoulders. This leads to a condition known as tech neck or computer neck syndrome. Read on Joy-pup to find out why your neck hurts from gadgets and how to restore a feeling of lightness.

What Causes Neck Pain?

The main reason is poor posture. Most often, the problem arises while working at a computer: we lean our heads closer to the screen to see better, slouch, and round our shoulders. As a result, the chest muscles shorten, while the upper part of the neck becomes overstrained, making it increasingly difficult to maintain good posture. When the head is tilted forward for long periods in an unnatural position, the neck muscles respond with pain and stiffness. The same happens when we lie on the couch with a phone in our hands or spend a long time looking down at a smartphone screen.

Computer Neck: How to Fix It

Start by reducing screen time whenever possible. If your work requires you to stay online constantly, focus on your posture and keep your gaze at monitor level. Few of us consistently remember our back position, but this is a habit worth developing.

Try setting an alarm every 30 minutes during work. This signal will remind you to “scan” your body and pay attention to your posture. During these breaks, it’s helpful to perform a few simple movements:

• while sitting upright, slowly lower your head forward and backward 10 times;
• turn your head to the right and left 10 times;
• tilt your head toward each shoulder 10 times on each side.

When scrolling on your phone, try to raise the gadget higher—to eye level. This way, your neck won’t tilt downward and your head will remain in a natural position. If symptoms become persistent and do not go away, it’s worth making an appointment with a doctor.

Exercises for Computer Neck Syndrome

These exercises can help reduce tension and discomfort. If you have any doubts or chronic conditions, it’s best to consult a doctor before starting. If pain or unpleasant sensations occur, stop the exercises immediately.

Neck Flexion and Extension

While sitting with a straight back, slowly lower your chin to your chest, then gently tilt your head back to a comfortable level. Repeat 10 times. Perform 3–5 times a day.

Neck Rotations

Maintaining an upright posture, turn your head to the right and left as if trying to look over your shoulder. Repeat 10 times. Perform 3–5 times a day.

Side Bends

Sitting upright, tilt your head, trying to reach your ear toward your shoulder, alternating sides. Repeat 10 times. Perform 3–5 times a day.

Chest Muscle Stretch

Place your forearms against a door frame. Take a step forward, feeling the stretch in your chest. Repeat 3 times, holding each position for 30 seconds.

“Swimmer”

Lie on your stomach with your forehead resting on the floor (for comfort, you can place a rolled towel underneath), while the backs of your hands rest on your lower back. Slowly move your arms forward and upward, as if preparing to dive into a pool, then return to the starting position. Repeat 10–15 times.

Read also: lymphatic drainage – an effective method for health and beauty