How to ease tech neck and shoulder pain at home, according to physical therapists

In the digital age, many of us spend more time than ever looking down — at phones, laptops and tablets — often with our heads tilted forward and our posture slouched. Over time, that posture can lead to what experts call "tech neck," a condition that can lead to pain, stiffness and discomfort in the neck and shoulders.

Tech neck refers to a forward head posture and rounded shoulders caused by leaning your neck forward for long periods of time, explains physical therapist Justine Seares . A 2022 review in Acta Medica Academica found that neck or back pain affects about 73% of university students and roughly 65% of people who work from home — a reminder that while tech neck is closely linked to device use, it can also stem from other activities like reading, driving or any job that requires prolonged downward focus, like dentist, chef or artist.

So, how do you fix tech neck? "First, it's important to assess where [tech neck] is coming from," says Milica McDowell , a doctor of physical therapy and assistant vice president of U.S. Physical Therapy . From there, she recommends improving posture awareness, taking frequent breaks and eventually strengthening the muscles that support the neck and shoulders. The good news: with a few simple adjustments, it's often possible to ease or even prevent tech neck at home.

What causes tech neck?

Tech neck develops when the head gradually shifts forward out of alignment with the spine — often from leaning over phones, laptops or other screens. This forward head posture can lead to rounded shoulders and added strain on the neck, explains Seares, who adds that the more formal term for this posture change is cervical kyphosis, and the nickname "tech neck" reflects how common the issue has become in the age of smartphones and computers.

"If you use a device five or six hours a day, have a computer job or work in the health care industry where you're using technology and looking down, you're more likely [to develop tech neck]," says McDowell. That's because tilting the head forward significantly increases the pressure on the neck. "Your head weighs around 10 to 12 pounds, [but] the farther forward it tilts, it can make your head effectively weigh between three to five times as much," she explains.

Research highlights just how much that strain can increase. A 2022 study in Frontiers in Bioengineering and Biotechnology found that tilting the head forward 15 degrees places about 27 pounds of pressure on the cervical spine, while 60 degrees can increase the load to about 60 pounds.

Muscle imbalances and poor ergonomics can also lead to or worsen tech neck. Tight chest muscles, weak upper-back muscles and poorly positioned monitors or desk setups can all encourage the forward head posture that contributes to tech neck.

Common symptoms of tech neck

"If I were going to pick one hallmark symptom [of tech neck], it would be stiffness, tightness or pain from the base of your skull to right between your shoulder blades," says McDowell. Still, neck pain and soreness isn't the only possible sign. Other common tech neck symptoms can include:

• Shoulder and upper-back pain

• Headaches (especially tension headaches)

• Reduced mobility in the neck

• Tingling or nerve irritation in more severe cases

McDowell notes that experiencing one of these symptoms doesn't necessarily mean you have tech neck. However, if they become persistent, it may point to a postural issue. "Typically with a headache, most of us — even people who have more chronic headache symptoms — have days of relief," she explains. "[Tech neck] is more of a chronic postural problem, so when symptoms start, they tend to hang around."

How to ease tech neck at home

Here are a few expert-backed ways to help make tech neck a thing of the past.

Foam roller stretching

Stretching the chest can help relieve tech neck symptoms. "You can stretch lying on a foam roller, in a doorway or even sitting in a chair and bringing your arms back like you're Superman flying," says McDowell. "Those are especially good when someone's neck is flared up."

Seares recommends using a foam roller placed vertically along the middle of your back, with your hands resting on your stomach and your knees bent. Slowly move your arms straight out to your sides, then return to the starting position and repeat.

Ready to try foam rolling? Check out our top-tested picks for the best foam rollers .

Change your phone position

Another important way to prevent tech neck and reduce strain on the cervical spine is to pay attention to how you're using your phone. McDowell recommends adjusting how you hold your device to help keep your head in a more neutral position.

"Stick your elbow at your belly button and put your phone in front of your face — that's an absolute best practice to neutralize the weight of the head," she says. "If that's hard to do, we teach people to take their left arm and wrap it around their belly so the left hand rests by the right ribs. Then take your right elbow and place it on your left wrist, so you're essentially propping the phone on your other arm."

Another option is using a hands-free phone holder or stand, which can help keep your screen at eye level and reduce the urge to tilt your head forward.

Improve your desk setup

"One thing you can quickly change to help [tech neck] is the ergonomic setup of your computer or desk," says Seares. If you spend long hours at a desk, even small adjustments to your workstation — such as raising your computer with a laptop stand , adjusting your chair height or alternating between sitting and a standing desk — can make a noticeable difference.

"Posture is the first place to start," says McDowell. "A lot of people don't think their workstation is causing the problem … Have someone take a photo of you from the side while you're sitting or standing at your workstation." From that angle, it's easier to see whether your head is stacked over your spine — or leaning forward.

To create an ergonomic desk setup, consider the placement and height of your screen or screens. "You want your eyeballs at the one-third mark from the top down," McDowell says. "So one-third of the screen should be above you, and two-thirds of the screen should be below you. That's the ideal position to align your head on your spine, so your head is creating the least amount of weight on that upper spine." 

And if you use an accessory monitor , make sure that it isn't causing you to turn your neck too far or only in one direction. "You want them split evenly, so then you're not leaning to one side versus the other side, have a little bit more of an even display," Seares says. 

Seares also explains how to sit properly at your desk: "Ideally, when you're seated, you want a 90-degree bend at your knees and at your hip, with your desk and keyboard in line with your hands, with your elbows at 90 degrees."

If your chair or desk height makes that difficult, an under-desk ergonomic footrest can help support your feet and keep your knees and hips in the right position, making it easier to maintain that 90-degree posture.

Try simple posture and neck exercises

Targeted exercises can help relieve tech neck symptoms and strengthen the muscles that support better posture. Seares recommends starting with the chin tuck, which can be done seated, standing or lying down.

"Start with your spine stacked — rib cage over pelvis — and your head in a neutral position," she says. "Then bring your chin straight back [making a 'double chin']; you might feel the lower part of your skull lift slightly."

Gentle stretches can also help loosen the neck and upper back. "I like to teach people to lift the crown of the head toward the sky, making the neck longer," says McDowell. "Think of lifting your head up away from the collarbones and shoulders — almost like you're making yourself taller."

Seares also recommends a few simple seated movements:

• Tilt your head sideways, bringing your ear toward one shoulder. Return to center and repeat on the other side.

• Slowly nod your head, tipping your chin toward your chest to stretch the back of your neck.

• Tip your head backward, looking up toward the ceiling, then return to the starting position and repeat.

Posture-strengthening exercises matter too. Rounded posture weakens the upper back over time, making it harder to maintain proper alignment. Building core strength can help support better posture. "Less sit-ups, more planks," Seares advises.

How long does it take to fix tech neck?

Physical therapists say the timeline depends on several factors, including your daily habits, how long the problem has been developing and how severe it is. Tech neck can often be reversed, says McDowell — but recovery usually mirrors how long the issue has been present. Mild cases may improve relatively quickly, while more chronic cases tend to take longer.

"Generally, in my experience, how long it takes to get better is proportional to how long it's been a problem," McDowell says. "If it's been bothering you for two weeks, a couple weeks should be fine. If it's been bothering you for six months, that means you've been in bad posture for a long time, so it generally takes about as much time for it to go away as it did to get into that situation."

Seares adds that consistency plays a major role in recovery. Regular stretching and strengthening exercises can help speed the process. "If you're doing little exercises regularly every day, that is going to help expedite the process and make it less aggravating over time," she says.

She also emphasizes that small lifestyle changes — like improving posture, adjusting your workstation and gradually building strength — can make a significant difference.

When to see a doctor about neck pain

While tech neck symptoms can often be managed at home, worsening or persistent pain may require help from a physical therapist or doctor.

"You want to go see a PT if it's getting worse, or if you have episodes where it gets better and then comes back," says McDowell. She adds that if neck pain starts interfering with daily activities — like sleep, work or hobbies — it's also a good idea to seek professional guidance. "If that's happening, you probably are just missing some of the nuance, and a professional could help you with that."

If symptoms don't improve after working with a physical therapist, or if pain lasts longer than two to three weeks, it may be time to see a physician. "That's when it's time to get imaging and look at different things that only a physician can do," McDowell says, noting that a doctor can check for structural issues affecting the neck or shoulders.

See a doctor right away if you experience:

• Dizziness

• Numbness or tingling that travels into the shoulders or hands

• Excessive nausea

• Difficulty swallowing or speaking

• A sudden, severe headache

"Headaches are pretty typical for tech neck–related issues, but if it's an extreme headache like nothing you've experienced before, I would lean toward reaching out to a doctor," says Seares.

How to prevent tech neck

McDowell emphasizes that awareness is key to preventing tech neck in the long term. "Be aware of what's causing it, then correct the habits, and then strengthen with an endurance focus," she says.

Focusing on deep core exercises can help build the strength needed to support healthier posture over time. "You want to strengthen your entire back and posterior chain, but it's also very important to make sure your core is strong and engaged," says Seares. "I don't necessarily mean six-pack abs or obliques, but more the diaphragm and deeper core muscles. Those are postural stabilizers."

As for improving posture, that starts with noticing everyday habits — like how your desk is set up, how you sit and how you hold your phone. Over time, small posture adjustments combined with strengthening exercises can help your body maintain better alignment.

How to maintain good posture throughout the day

It's easy to forget about posture — especially when you're focused on work or absentmindedly scrolling your phone. To stay aware, McDowell recommends practicing what she calls "interrupted sitting," or setting a timer to periodically check in with how you're sitting.

"That could be as small as getting up and moving around the house if you work from home, or taking a quick walk around the office and coming back," she says. "The trick is the interruption — it brings you back to awareness of whether you slipped into a funky posture in the last 20 minutes or so."

McDowell also suggests weaving small movements into your day. "If you're someone who sits in front of a computer all day, you can do little bouts of core engagement or pelvic floor engagement … even while you're sitting on a Zoom call. You don't have to get up, go to a gym or use equipment," she says.

Seares adds that small ergonomic changes — from adjusting your desk setup to how you hold your phone or read — can also make a big difference. "Little habit changes are going to be the best thing," she says.

FAQs

Can tech neck cause headaches?

Yes. Tech neck can trigger headaches — especially tension headaches that start at the base of the skull and extend into the shoulders.

Is tech neck permanent?

No, tech neck is usually not permanent and often improves with regular stretching, strengthening exercises and better posture habits, such as setting up an ergonomic workstation and holding your phone at eye level.

Are posture correctors effective?

They may help increase awareness of posture, but research suggests they aren't a long-term solution. A 2020 review in the Scandinavian Journal of Pain found posture correctors were generally not effective for treating musculoskeletal pain such as tech neck.

What is the fastest way to relieve tech neck pain?

Gentle neck and chest stretching can help provide quick relief. Adjusting your posture — like raising screens to eye level and reducing time spent looking down — can also help ease milder symptoms.

Meet our experts

• Milica McDowell ,doctor of physical therapy and assistant vice president at U.S. Physical Therapy in Houston

• Justine Seares ,physical therapist at Tucson Orthopaedic Institute Physical Therapy in Arizona

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.