How to Decrease Tech Neck: Simple Tips and Exercises for Office Workers

If you work at a computer all day, you might be familiar with the aches and pains of “tech neck.” This modern-day posture problem comes from spending long hours looking down at screens, which can lead to a stiff neck, shoulder discomfort, and even the dreaded “neck hump.”

Thankfully, the symptoms of tech neck can not only be decreased but avoided altogether. All it takes is a few manageable tweaks to your daily routine, along with some simple exercises. At IMPACT Physical Therapy and Sports Recovery, our clinicians are experts at assisting patients with tech neck. Here’s everything you need to know to prevent tech neck.

What Exactly is Tech Neck?

The term “tech neck” refers to the muscular strain and pain that comes from leaning forward to look at screens—whether that’s your phone, laptop, or tablet, for example. When you’re hunched over, the weight of your head puts stress on the muscles in your neck and spine. Over time, this can lead to discomfort, stiffness, headaches, and even a more pronounced curve (or neck hump) at the top of your spine. Luckily, a few small changes can make a big difference.

How to Avoid Tech Neck: Simple Office Tips 

Keeping tech neck at bay starts with being more mindful of your posture and workstation setup. Here are some practical tips to help you avoid tech neck:

• Adjust Your Screen Height: Set your computer screen so it’s at eye level. By not having to look down as much, your head and neck can maintain correct alignment.
• Take Short Breaks Often: Every 30 minutes, aim to get up, stretch, and move around. These small breaks relieve tension and refresh your muscles, helping you avoid the strain that comes with sitting for too long.
• Upgrade Your Chair: If possible, choose a chair with proper back support to encourage a natural sitting position. Make sure your feet can rest flat on the floor, with your knees at a right angle.

Hold Your Phone at Eye Level: If you’re on your phone often, try to lift it up to eye level instead of looking down. This can help prevent strain on your neck.

How to Decrease Tech Neck With Neck Exercises

In addition to adjusting your posture, specific neck exercises can help to strengthen your neck and back muscles. Here are three key exercises to work into your day:

• Chin Tucks: Sitting up straight, and without moving your head forward, gently tuck your chin inwards as if trying to make yourself as tall as possible. Maintain this position for a few seconds, then release. Repeat this 10 times. This exercise strengthens key muscles and helps to minimize a neck hump.
• Shoulder Blade Squeezes: Keeping your shoulders down and away from your ears,  squeeze  your shoulder blades together before holding for a few seconds and releasing. Do this 10 times to improve upper back strength and counteract slumping.
• Wall Angels: Standing with your back against a wall, ensure your head, shoulders, and lower back are touching it. Raise your arms to form a “W” shape, before slowly sliding them up into a “Y” position while maintaining contact with the wall. This exercise can improve shoulder flexibility and encourage better posture.

Get Professional Help for Tech Neck Today

If you’re dealing with constant discomfort or noticing a visible neck hump, don’t wait to address it. The team at IMPACT Physical Therapy and Sports Recovery, with locations in Naperville, Champaign, Hinsdale, Lakeview, Norridge, Oak Lawn, Orland Park, and South Loop, is ready to help. We offer customized solutions for tech neck relief and neck hump correction, including personalized neck exercises and expert guidance to improve your posture.

Ready to say goodbye to tech neck? Request an appointment today and take the first step toward a more comfortable, pain-free workday!

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