By Sandra Kwasniak, SPT
Cervical kyphosis, or forward head posture, is commonly associated with a condition known as “tech neck.” It develops from spending prolonged periods looking down at phones and other electronic devices. Although it would be easy to say, “Use your phone less,” that’s not realistic advice for most people. So, how can we be more mindful of this issue? And what are the actual health risks and problems that tech neck can cause?
Research suggests that spending prolonged periods looking down at a phone, tablet, laptop, etc., can contribute to neck pain, stiffness and reduced neck mobility. Over time, poor posture may also lead to muscle imbalances, weakness of the deep neck flexor muscles, and increased strain on the joints and soft tissues of the cervical spine (the neck region). While many of these changes are functional and improve with treatment, ignoring symptoms may increase the risk of persistent pain and reduced function of the neck.¹⁻³
Individuals with tech neck may experience more than just neck pain. Other symptoms include headaches, shoulder and upper back pain, and fatigue when holding the head upright. As the condition progresses, some people may also notice tingling or numbness in the arms or hands along with weakness, or pain that radiates into the shoulders and upper extremities. These symptoms often develop gradually, and using electronic devices for 3 or more hours per day has been identified as a risk factor for developing tech neck.¹⁻³ With this being said, any work where the head is being flexed down for extended periods of time, like writing and drawing at a desk, can also lead to these symptoms.
If tech neck sounds like the root of your discomfort, these are a few simple exercises to try once or twice a day:
- Chin tucks: Gently draw your chin straight back (like making a double chin). Hold for 5-10 seconds and repeat 10 times. It helps to perform these in front of a mirror if possible.
- Scapular squeezes: Squeeze your shoulder blades together without shrugging. Hold for 5 seconds and repeat 10-15 times.
- Upper trapezius stretch: Tilt your head toward one shoulder and gently pull your head towards it. Hold for 30 seconds on each side.
Small habits also make a difference. Bring your device closer to eye level when possible, take short movement breaks every 30-60 minutes, and avoid staying in the same position for long periods of time.
The good news is that physical therapy can help if your ‘tech neck’ doesn’t seem to go away. Studies have found that exercise programs focusing on posture correction, stretching tight muscles, strengthening the deep neck and upper back muscles, and improving body awareness can reduce pain and improve posture. Generally, combining multiple treatment approaches appears to provide the greatest benefit.¹,²
References
- Bhende R, Shinde S, Jain P. Effect of integrated postural training in individuals with text neck syndrome. J Kinesiol Exerc Sci. 2024;34(108):10-19.
- Piruta J, Kułak W. Physiotherapy in text neck syndrome: a scoping review of current evidence and future directions. J Clin Med. 2025;14(4):1386.
- Atakla HG, Mbaye M, Dakurah TK, et al. Tech neck syndrome: A global epidemic of the modern era among students at the University of Abomey Calavi in Benin. Interdiscip Neurosurg Adv Tech Case Manag. 2023;34:101812.
