Tech Neck: Why Your Phone and Computer Are Causing Neck Pain

Tech Neck: Why Your Phone and Computer Are Causing Neck Pain

Neck pain has become one of the most common complaints among adults, teens, and desk-based professionals. With the amount of time we spend looking down at our phones or leaning toward our computer screens, it’s no surprise that more patients are experiencing a condition known as “tech neck.”

At 360 Orthopedics, our spine specialists, pain management providers, orthopedic surgeons, physical therapists, and occupational therapists evaluate and treat a wide range of neck and spine concerns. Whether your discomfort is new or has been building over time, understanding what causes tech neck—and how to prevent it—can help you protect your mobility and feel more comfortable throughout the day.

What Is Tech Neck?

Tech neck refers to neck pain or stiffness caused by repeatedly looking down at a phone, tablet, laptop, or computer. When your head tilts forward, it increases the load on the muscles, discs, and joints in your neck.

According to research published in the National Library of Medicine, every inch your head moves forward increases the force on your cervical spine, sometimes up to 60 pounds of pressure. This constant strain can lead to inflammation, muscle fatigue, and changes in posture over time.

Why Looking at Your Devices Causes Pain

Forward Head Posture

When your head shifts forward to view a screen, your neck muscles work harder to support its weight. Over time, this leads to stiffness, soreness, and fatigue.

Prolonged Computer Use

Hours spent leaning toward a monitor or sitting without lumbar support can irritate joints and soft tissues in the neck and upper back.

Smartphone Overuse

Looking down at a phone places your neck in a flexed position, compressing the front of the spine and overstretching the muscles in the back of the neck.

Remote Work & Poor Ergonomics

More people work from home without supportive office setups, which increases strain on the cervical spine.

Screen Time in Teens

Children and teenagers are developing symptoms earlier due to extended device use, gaming, and studying with poor posture.

Common Symptoms of Tech Neck

• Persistent neck pain or stiffness
• Tightness in the shoulders or upper back
• Headaches—especially at the base of the skull
• Difficulty turning your head
• Tingling or numbness in the arms or hands
• Increased pain after screen time
• Muscle spasms or fatigue

If symptoms worsen or interfere with your daily routine, it may be time to speak with a specialist.

When Neck Pain Means Something More Serious

While tech neck is common, certain symptoms may indicate nerve irritation or a more advanced condition such as a herniated disc, cervical arthritis, or spinal compression.

You should seek care promptly if you experience:

• Sharp, radiating pain into the shoulder or arm
• Numbness or tingling
• Muscle weakness or grip problems
• Pain that wakes you up at night
• Difficulty maintaining posture throughout the day
• Symptoms lasting longer than a few weeks

Our teams—including pain management specialists, spine-focused physicians, orthopedic surgeons, and licensed therapists—evaluate these conditions and offer personalized treatment plans.

How to Relieve Tech Neck at Home

Small adjustments can make a significant difference in reducing strain and improving comfort.

1. Raise Your Screen to Eye Level

Whether you're on a phone or laptop, bring the device up rather than bending your neck down.

2. Take Movement Breaks

Standing, stretching, and walking every 30–45 minutes helps reduce muscle fatigue.

3. Strengthen Your Neck and Upper Back

Exercises that improve posture and mobility can help counteract the effects of device use. (Always consult a specialist before beginning new exercises.)

4. Support Your Spine While Sitting

Use a chair with lumbar support and keep both feet flat on the ground.

5. Limit Long Sessions of Looking Down at Your Phone

Use voice-to-text, raise your phone, or take frequent breaks.

6. Use Heat or Ice as Needed

Heat relaxes tight muscles, while ice may reduce inflammation.

How 360 Orthopedics Helps Patients With Neck Pain

Our multidisciplinary team provides comprehensive evaluation and treatment for neck conditions caused by posture, overuse, or underlying spine issues.

Pain Management

Our pain management team evaluates persistent discomfort, radiating symptoms, nerve irritation, and conditions that may benefit from medications, injections, or advanced therapies.

Spine-Focused Providers & Orthopedic Surgeons

Our spine and orthopedic specialists assess structural or degenerative causes of neck pain, including disc issues, arthritis, or nerve compression, and offer both nonsurgical and surgical options when appropriate.

Physical Therapy

Our licensed physical therapists create customized treatment plans that may include posture retraining, strengthening, stretching, and manual therapy techniques to restore movement and reduce pain.

Occupational Therapy

Our occupational therapists help patients improve ergonomic habits at work and home, modify daily activities, and support long-term neck and shoulder function.

We proudly serve patients across Sarasota, Lakewood Ranch, and Venice.

FAQs About Tech Neck

Is tech neck permanent?

Most cases improve with posture changes, strengthening, and early treatment. However, untreated strain can worsen over time.

Can tech neck cause headaches?

Yes. Tight neck muscles can irritate the nerves at the base of the skull, triggering tension headaches.

How long does it take to feel better?

Many patients notice improvement within 2–4 weeks when combining posture correction with stretching and therapy.

When should I see a specialist?

If your pain persists, radiates into the arms, or affects daily life, it’s time for an evaluation.

Can kids and teens get tech neck?

Absolutely—this is increasingly common among adolescents due to screen use and studying posture.

Ready to Find Relief From Neck Pain?

If you’re experiencing persistent neck pain from phone or computer use, our team at 360 Orthopedics can help you feel better and move with confidence.

Our specialists across Sarasota, Lakewood Ranch, and Venice are here to support your recovery with personalized care.