How to Reverse Tech Neck in 5 Easy Steps

If you spend a lot of time looking at screens, you may be familiar with the term “tech neck ” This refers to the pain and stiffness that can come from looking down at your devices all day.

Fortunately, there are some easy things you can do to reverse tech neck and keep your spine healthy. In this blog post, we’ll share 5 easy steps you can take to reduce pain and improve your posture.

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If you’re looking for ways to get rid of tech neck, you’re not alone. According to the American Chiropractic Association, as many as 31 million Americans suffer from back and neck pain—and poor posture is a major contributor. Surprisingly, even young people are susceptible: A study published in the Journal of Physical Therapy Science found that nearly 50 percent of millennials have forward head posture, a condition that can lead to a host of health problems down the line, including headaches, muscle pain, and circulation issues.

The good news is that there are plenty of things you can do to improve your posture—and reverse tech neck. Here are five expert-approved tips:

1. Get familiar with your posture.
When it comes to posture, awareness is key. “An easy way to become more aware of your posture is to set a reminders on your phone or computer to go off every 20-30 minutes,” Dr. Holland says. “When the reminder goes off, simply check your posture and make any necessary adjustments.”

2. Strengthen your upper back muscles.
One way to combat tech neck is by strengthening the muscles in your upper back—specifically, the trapezius and latissimus dorsi. “These muscles play an important role in stabilizing the shoulders and helping you maintain good posture,” Dr. Holland says. To target these areas, she recommends doing exercises like rows and reverse flys two or three times per week.

3. Stretch your chest muscles daily.
Tight chest muscles can contribute to poor posture by pulling your shoulders and head forward—which is why it’s important to stretch them on a regular basis. Dr. Holland recommends doing a simple chest stretch two or three times per day: stand in an open doorframe with your arms extended at shoulder level and lean forward until you feel a gentle stretch in your chest muscles. Hold for 30 seconds and repeat 2-3 times on each side

What is Tech Neck?

Tech neck is a condition that results from looking down at your electronic devices for long periods of time. The condition got its name because it’s so prevalent among people who use electronic devices, such as phones, computers, and tablets.

When you look down at your electronic devices, your head tilts forward and your chin protrudes. This position puts a lot of strain on the muscles and ligaments in your neck, which can lead to pain and discomfort.

Tech neck is a common problem, but it’s one that you can easily avoid by following these five simple steps:

The Dangers of Tech Neck

Americans spend an average of 10 hours a day looking at screens, and it’s taking a toll on our posture. In fact, the condition has become so common that it now has a name: tech neck.

Tech neck is the result of looking down at your electronic devices for extended periods of time. The condition causes the muscles and ligaments in your neck to stretch and weaken, leading to pain and stiffness. It can also cause permanent changes in the alignment of your spine.

If you spend a lot of time staring at a screen, there’s a good chance you have tech neck. Here are 5 easy exercises you can do to reverse the effects of tech neck and improve your posture:

How to Reverse Tech Neck

If you’re looking for ways to reverse tech neck, here are five easy steps you can start taking today:

1. Limit your time spent looking down at electronic devices.

Make a conscious effort to take breaks from looking down at your phone, tablet, or laptop. Set a timer for every 20 minutes, and during that time, look up and away from your screen. Focus your eyes on something else in the room, or at a distance.

2. Practice good posture.

When you are sitting or standing, make sure to keep your head and shoulders aligned above your hips. Avoid slouching or rounding your shoulders forward. Instead, keep your back straight and hold your head up high.

3. Do neck stretches and exercises regularly.

There are many stretches and exercises that can help reverse tech neck. Try doing side bends, shoulder rolls, or head nods a few times each day to loosen up the muscles in your neck and upper back. You can also do neck retraction exercises by holding your chin down and back while moving your head side to side slowly.

4. Use a ergonomic pillow when sleeping.

Choose a pillow that supports the natural curvature of your spine so that your neck is not strained in an awkward position overnight. A good pillow will help keep your head and shoulders aligned while you sleep so that you wake up feeling refreshed instead of sore.

5 .Get regular massages .

Getting regular massages can help relieve muscle tension in the neck and upper back area caused by poor posture or extended periods of time spent hunched over electronic devices . Massage therapy can also help improve circulation and reduce inflammation .


1. Use good posture.
2. Take regular breaks from looking at screens.
3. Use eye-level devices whenever possible.
4. Adjust screen brightness and text size as needed.
5. Perform neck exercises and stretches regularly.

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