Neck pain and stiffness from long hours at a screen have become so common they have a nickname: “tech neck”. If your neck aches after a day at the computer or on your phone, here is what is happening – and how to fix it.
What is tech neck?
When you look down at a screen for long periods, your head – which is heavy – is held forward for hours. This sustained posture loads the neck and upper-back muscles, tightening some and weakening others, and over time can cause pain, stiffness and headaches.
How to relieve and prevent tech neck
- Raise your screen – position monitors near eye level and hold your phone higher, so you are not constantly looking down.
- Take movement breaks – every 30-45 minutes, change position, roll your shoulders and gently move your neck.
- Strengthen and stretch – targeted exercises for the deep neck and upper-back muscles rebuild the support your neck needs.
- Set up your workstation – chair height, screen distance and keyboard position all matter.
When to see a physiotherapist
If your neck pain is persistent, keeps returning, or comes with headaches or symptoms into the arm, a physiotherapist can assess the cause, relieve the pain with hands-on treatment, and give you a targeted programme to fix the underlying posture and weakness. Seek prompt medical attention if you have progressive arm weakness, numbness, or problems with balance or coordination.
For the full approach, see our neck pain physiotherapy page.
Book an assessment
Call or WhatsApp +91 98189 11195 to book at your nearest APARC centre or at home.
This article is general information and not a substitute for personalised medical advice.