Tech neck syndrome involves neck pain and stiffness due to tilting your head forward for a long time while using electronic devices. Physical therapy and reduced device use may slow down its progression.

“Tech neck” (also known as “text neck”) is an informal term for posture changes associated with prolonged use of electronic devices. It often involves neck pain and related issues.

Tech neck syndrome develops over time with persistent use of a smartphone, tablet, or computer. It results from the forward head and neck posture that people commonly use when holding a phone or sitting in front of a computer.

This posture may place additional stress on your neck muscles, ligaments, and cervical spine. In turn, this excessive strain can cause chronic neck and upper back pain and other long-term issues.

In some cases, tech neck may lead to cervical kyphosis, a condition in which the natural curve of your spine reverses, leading to a permanent forward bend (a round back).

The symptoms of tech neck may depend on your specific posture when using devices, how often you use them, and how long it has been since you started using that posture.

Short-term symptoms

Possible early symptoms of tech neck include:

  • neck discomfort
  • stiffness
  • upper back muscle tightness
  • occasional headaches
  • occasional neck pain

Long-term symptoms

If left untreated, tech neck may lead to:

  • permanent posture changes
  • reduced mobility
  • more frequent neck or back pain
  • nerve compression
  • persistent headaches
  • numbness or tingling in your arms (due to nerve compression)
  • degenerative processes in your spine

Tech neck may also lead to complications such as:

  • herniated disks
  • degenerative disk disease
  • postural imbalances
  • permanently reduced mobility in your head and neck
  • chronic pain

Healthcare professionals may diagnose tech neck or related conditions based on a combination of:

  • your history (particularly your technology use habits)
  • a physical examination focusing on your neck mobility and pain patterns
  • an assessment of your posture while you’re using devices
  • an evaluation of repetitive stress patterns

Imaging tests may not be necessary unless the doctor thinks you could have other underlying conditions that might be causing or contributing to your symptoms.

To prevent progression, correct tech neck, or relieve associated symptoms, healthcare professionals may recommend:

  • physical therapy to strengthen your neck and shoulder muscles
  • regular stretching to recover or improve flexibility
  • ergonomic modifications such as:
    • setting up your workstation to support a neutral spine position
    • switching to a chair that provides solid back support
    • holding devices at eye level and minimizing neck bending
    • favoring upright postures with your head aligned over your shoulders
    • using ergonomic accessories like a phone stand and a monitor riser
  • regular breaks during device use
  • regular physical activity that promotes a full range of motion
  • the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds)

In severe cases of cervical kyphosis, a healthcare professional may recommend surgical treatment to correct the curve of your spine and reduce pain and physical limitations.

“Tech neck” is an informal term to refer to a group of symptoms, including neck pain and reduced mobility, that can occur with prolonged use of electronic devices that require bending or tilting your head forward. If left untreated, tech neck may lead to intense and persistent pain, reduced range of motion, and permanent changes to your spine.