Tech neck: why your neck hurts after scrolling (and what can help)

It starts as a stiff spot at the base of your skull. By late afternoon it is a tight band up the back of your neck, your shoulders sit somewhere near your ears, and by evening there is a dull headache you did not have this morning.

For a lot of people, the common thread is the same: hours of looking down at a screen.

"Tech neck" is the name the internet gave this. The posts about it usually come with a scary number: looking down at your phone puts 60 pounds on your neck. Then a list of stretches.

Here is what those posts leave out. The 60-pound number comes from a model, not from measuring real necks. Research on whether posture alone causes neck pain is more mixed than you would think. And stretching, the thing everyone recommends, has weaker evidence than strengthening.

This article goes through what is known, what is not, and what has the best support.

What "tech neck" actually is

When you look down at a phone, your neck bends forward and your head moves ahead of your shoulders. The muscles at the back of your neck and upper back have to work harder to hold your head up. Hold that position for a few minutes and most people feel nothing. Hold it for hours a day, every day, and many people start to feel it: stiffness, an aching band across the shoulders, tenderness at the base of the skull.

Clinicians describe it as neck flexion (bending forward) and, over time, forward head posture. "Tech neck" and "text neck" are everyday names, not medical diagnoses.

The 60-pound number: where it comes from

The famous figure comes from a 2014 paper by a spine surgeon that used a simple model to estimate the forces on the cervical spine at different angles. An adult head weighs about 10 to 12 pounds upright, and the model estimated the load rising to about 27 pounds at 15 degrees and about 60 pounds at 60 degrees of bending.

It is a useful picture of why looking down is more work for the neck. But it is an estimate from a model, not a measurement in real people, and it does not show that your neck is being damaged. Our necks are built to handle load. Many experts think long stretches in one position, without breaks, matter more than the exact angle, although this is also not fully proven.

Does phone posture cause neck pain? What the research says

The honest answer: it is complicated.

• A 2019 systematic review and meta-analysis found that adults with neck pain tended to have a more forward head posture, and more forward head posture went with more pain. In teenagers, no clear link was found. All the studies were snapshots in time, so they cannot show which came first.
• A study of 150 young adults aged 18 to 21 in Brazil found no link between how far they bent their neck while texting and whether, or how often, they had neck pain.
• Neck complaints are the most common physical complaint reported by heavy phone users, but reviews of the research call the evidence limited and inconsistent, especially on whether more hours of use means more pain.

What this suggests: posture is one piece, not the whole story. Time spent without moving, overall activity, stress and sleep all seem to play a role, and so may the strength and endurance of your neck and upper back. That is good news. You do not need a perfect posture. You need more movement, more strength and less constant holding.

The part most tech neck posts miss: headaches

For many people, tech neck does not stay in the neck. The muscles at the back of the neck and the top of the shoulders attach to the base of the skull. Many people with tension-type headaches have tender, tight muscles in this area, and they often notice a tight band around the head or pressure at the forehead or temples after a long screen day. Muscle tension is likely one piece of the picture, together with stress, sleep and how sensitive your nervous system is to pain.

Some research points to a link with posture. A small controlled study (25 people with chronic tension-type headache and 25 without) found that people with headaches had a more forward head posture, and those with a more forward head posture tended to have more frequent headaches. That does not prove posture causes the headaches, but it fits what many people notice.

Two habits often come along with screen time:

• Clenching your jaw while you concentrate
• Holding your shoulders up and your breath shallow when you are stressed or rushed

One more thing: if you take headache pain relievers on 10 or more days a month, talk to your doctor. Using them that often can itself keep headaches coming back.

If your neck pain often turns into a headache in the afternoon, read why your tension headaches keep coming back.

Which headache is it?

Neck pain shows up in more than one type of headache:

• Tension-type headache: the most common type. Pressing or tightening, usually on both sides, mild to moderate. It does not get worse with walking or climbing stairs and does not usually come with nausea.
• Cervicogenic headache: a headache that comes from a problem in the neck itself. Usually on one side, it starts in the neck and spreads forward, and is set off by certain neck movements or positions. A doctor or physical therapist has to diagnose it.
• Migraine: often throbbing, often on one side, moderate to severe, worse with activity, with nausea or sensitivity to light and sound. Neck pain and stiffness are very common with migraine, so a stiff neck does not mean the neck is the cause.

If you are not sure which type you have, a doctor can help you sort it out. The right approach depends on the type.

Your neck does not work alone

Your head sits on top of your spine, so the rest of your posture plays a part. When the upper back rounds forward, the head tends to move forward with it. Some people also find that how they stand or sit lower down, including the position of the pelvis, changes how their upper body feels.

This is a simple way to think about it, not a proven chain of cause and effect. One practical takeaway: stretching the neck alone often is not enough. Strengthening your upper back and moving more during the day are better supported. If you also have lower back or pelvis concerns, the anterior pelvic tilt guide covers that separately.

12 simple exercises for tech neck

These are the exercises on my free printable poster. They are low risk for most people, but not right for everyone. If you have had a recent neck injury or neck surgery, or have rheumatoid arthritis, osteoporosis, or a known problem with the bones or blood vessels of your neck, ask your doctor or physical therapist before you start. Move slowly, stay in a comfortable range and breathe normally. A mild stretch or muscle effort is fine. Stop if you feel sharp pain, pain that spreads into your arm, dizziness, tingling, numbness or changes in your vision. If your neck feels worse the next day, do fewer reps or a smaller range.

Daily core (about 8 minutes): exercises 1, 9, 10 and 11. The stretches are extras for when you have time.

1. Chin tucks: sit or stand tall and gently slide your chin straight back, as if making a small double chin. Do not tip your head down. Hold 3 seconds. 3 x 10 reps.
2. Neck extension: keep your shoulders down and slowly look up toward the ceiling, only about halfway and only as far as is comfortable. Do not let your head drop all the way back. 2 x 10 reps. Skip this one if looking up makes you dizzy or causes pain or tingling in your arm, and mention it to your doctor.
3. Neck turns: keep your chin level and slowly turn your head to look over one shoulder, then the other, only as far as is comfortable. No bouncing and no circles. 3 x 10 reps each side.
4. Side neck stretch: sit tall, keep your shoulders relaxed and gently tilt your ear toward your shoulder. Do not lift the shoulder to meet your ear. 2 x 20 to 30 seconds each side.
5. Upper trap stretch: sit tall and hold the edge of your chair with your right hand to keep that shoulder down. Tilt your left ear toward your left shoulder and bring your chin slightly down. 2 x 20 to 30 seconds each side.
6. Levator stretch: hold the edge of your chair with your right hand, turn your nose toward your left armpit and let your head drop gently forward. You can rest your left hand on your head for a little extra weight, but do not pull. 2 x 20 to 30 seconds each side.
7. Shoulder rolls: slowly roll your shoulders back and forward. 3 x 15 reps each direction.
8. Chest opener: clasp your hands behind your back (or hold a towel), gently draw your shoulders back and lift your chest. Keep your chin level. 3 x 20 to 30 seconds. Skip it if it hurts the front of your shoulder.
9. Wall angels: stand with your back against the wall, feet a step away. Slide your arms up and down like a slow snow angel, only as high as you can go without pain or arching your lower back. Your arms do not have to touch the wall. 2 x 10 reps.
10. Shoulder blade squeeze: gently draw your shoulder blades back and down, about half effort, without shrugging. Hold 3 seconds. 3 x 15 reps.
11. Neck isometrics: place your hand on your forehead and press your head gently into it, using about a quarter of your strength, without letting your head move. Breathe normally. Hold 10 seconds. Repeat with your hand on the back of your head and on each side. 3 x 10 seconds each direction.
12. Posture reset: stand or sit tall, let your chin draw slightly back, let your shoulders drop and relax, and take three slow breaths. Then go back to moving normally. 5 times a day.

What the evidence says about exercise: clinical guidelines for neck pain, including the 2017 guideline from the American Physical Therapy Association, and a Cochrane review support exercise for ongoing neck pain. The Cochrane review found moderate-quality evidence for strengthening the neck, shoulders and upper back, while stretching on its own showed little benefit. A well-known trial in 200 people with cervicogenic headache found that gentle exercises for the deep neck and shoulder blade muscles, guided by a physical therapist, or manual therapy, each reduced headache frequency compared with no treatment, and the benefit lasted a year. That was a supervised program for one specific headache type, so it does not show what a printed routine will do for you. Results vary, and exercise tends to work best as a regular habit.

What else can help

1. Change position often. A simple habit: every 30 minutes or so, look up, roll your shoulders or stand up for a minute. Moving often seems to matter more than holding a perfect posture.
2. Raise the screen, not just your head. Bring your phone up toward eye level and rest your elbows on a table, armrest or pillow. Set your monitor so the top of the screen is at or slightly below eye level, about an arm's length away. With a laptop, that usually means a stand plus a separate keyboard. If you wear bifocals or progressive lenses, set the screen a bit lower so you do not tip your head back to read.
3. Notice the bracing. A few times a day, check: are your shoulders up? Is your jaw clenched? Is your breath high in your chest? Let them drop for three slow breaths. The breathing reset shows how.
4. Keep the rest of you moving. Regular walking and strength training support your neck too.
5. Protect your sleep. In lab studies, people who are short on sleep feel pain more strongly, and many people wake with a stiff neck after a short or restless night.

Give it a few weeks before you judge. Muscles and habits change gradually. If your symptoms get worse, or do not improve after 4 to 6 weeks, see a doctor or physical therapist.

When to see a doctor

If any of these apply to you, see a doctor before working on your neck with exercise.

If none of the warning signs apply and neck tension and headaches tend to show up together for you: Fix Your Tension Headaches is my book and workbook on the daily habits linked to tension-type headaches, with illustrated exercises and a 30-day habit tracker. It is an education and exercise guide, not a medical treatment, and it does not replace a diagnosis. See the Book + Workbook ($19.99) →Prefer the paperback? Get it on Amazon

I wrote this book and earn money when you buy it.

Sources

• Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International. 2014;25:277-279.
• Mahmoud NF, Hassan KA, Abdelmajeed SF, Moustafa IM, Silva AG. The relationship between forward head posture and neck pain: a systematic review and meta-analysis. Current Reviews in Musculoskeletal Medicine. 2019;12(4):562-577.
• Damasceno GM, Ferreira AS, Nogueira LAC, Reis FJJ, Andrade ICS, Meziat-Filho N. Text neck and neck pain in 18-21-year-old young adults. European Spine Journal. 2018;27(6):1249-1254.
• Xie Y, Szeto G, Dai J. Prevalence and risk factors associated with musculoskeletal complaints among users of mobile handheld devices: a systematic review. Applied Ergonomics. 2017;59:132-142.
• Toh SH, Coenen P, Howie EK, Straker LM. The associations of mobile touch screen device use with musculoskeletal symptoms and exposures: a systematic review. PLoS One. 2017;12(8):e0181220.
• Fernández-de-las-Peñas C, Alonso-Blanco C, Cuadrado ML, Pareja JA. Forward head posture and neck mobility in chronic tension-type headache: a blinded, controlled study. Cephalalgia. 2006;26(3):314-319.
• Headache Classification Committee of the International Headache Society. The International Classification of Headache Disorders, 3rd edition. Cephalalgia. 2018;38(1):1-211.
• Jull G, Trott P, Potter H, et al. A randomized controlled trial of exercise and manipulative therapy for cervicogenic headache. Spine. 2002;27(17):1835-1843.
• Gross A, Kay TM, Paquin JP, et al. Exercises for mechanical neck disorders. Cochrane Database of Systematic Reviews. 2015;(1):CD004250.
• Blanpied PR, Gross AR, Elliott JM, et al. Neck pain: revision 2017. Journal of Orthopaedic and Sports Physical Therapy. 2017;47(7):A1-A83.
• Schrimpf M, Liegl G, Boeckle M, Leitner A, Geisler P, Pieh C. The effect of sleep deprivation on pain perception in healthy subjects: a meta-analysis. Sleep Medicine. 2015;16(11):1313-1320.
• U.S. Occupational Safety and Health Administration. Computer Workstations eTool: Monitors.

Medical disclaimer

The content on this site is for general education only and is not medical advice. Tom Brecker is a pen name. The author holds a BSc in Sports Science and is not a doctor or physical therapist. Nothing here is meant to diagnose, treat, cure or prevent any disease, or to replace advice from your doctor. Talk to a qualified health professional before starting a new exercise program, especially if you have a medical condition, an injury or recent surgery. Move within a comfortable range and stop any exercise that causes pain, dizziness, numbness or tingling. If you have any of the warning signs listed above, see a doctor first. Individual results vary. Disclosure: I wrote the books mentioned on this site and earn money when you buy them.