Tech neck: How screen use causes neck pain and how to prevent it

Prolonged use of smartphones and computers can lead to a condition known as ‘tech neck,’ characterized by persistent pain in the neck and shoulders. Specialists from Emory University in Atlanta explain that while a human head weighs approximately 5.4 kilograms in a resting position, tilting the head forward can triple the load supported by the neck muscles due to gravity.

This sustained tension can result in muscle fatigue, headaches, concentration difficulties, numbness, and even balance issues. To mitigate these effects, experts suggest modifying posture rather than abandoning devices. Recommended practices include sitting with ankles, knees, hips, and elbows at 90-degree angles, using phone stands, or elevating laptop screens and using external keyboards.

Additionally, specialists advise changing positions every 20 minutes to prevent muscle tension accumulation. One suggested corrective exercise is chin retraction, which involves gently pulling the chin backward toward the chest to counteract the forward tilt.