Every year at this time, when kids are back in class and likely spending significant time in front of screens throughout the day, orthopedic physicians sound the alarm about seeing increasing numbers of children and teens experiencing daily neck pain, poor posture, headaches, and upper back tightness and discomfort linked to excessive screen use.
Long referred to colloquially as “tech neck," the condition is as predictable as it is prevalent.
"Technology is an essential part of how students learn today, and it's not going away," said Dr. Mark Prasarn, a Houston, Texas orthopedic surgeon. "The key is making sure we're developing healthy habits alongside that technology.”
Dr. Zacharia Isaac, a pain-relief specialist with Mass General Brigham hospital
in Boston Massachusetts, echoes Prasarn’s sentiments, noting that “most people experience neck pain at some point in their lives. The key is knowing how to keep that pain from becoming chronic and/or debilitating.”
And while some Gen-Zers have certainly helped their cervical spine and upper back health by turning 2026 into the year of pursuing analog activities, this viral trend has more to do with maximizing their mental and emotional health by being intentional about spending time outside of the digital world than it does saving themselves from future orthopedic treatment.
But with summer vacation over and devices taking their customary prominent places in students’ lives, Isaac has some suggestions for how they ― as well as the rest of us ― can mitigate the potential physical damage we’re inadvertently doing to our skeletal systems every time we hold a device in our hands and/or use it.
Change positions frequently
Issac says that sitting in one spot is probably the worst thing you can do in terms of provoking pain.
“Even an ergonomic position can create neck issues if held for too long,” he explains. “Your body has synovial fluid that lubricates and reduces friction in joints like knees, hips, and shoulders. When a joint or muscle is in one position for a long time, the lack of blood flow and synovial fluid flow can result in pain or even injury."
He suggests changing position every 20 minutes or so. And because it can be easy to lose track of time when working or watching TV, he also suggests setting a timer to help remind you to move.
“Simple movements like walking around the room, wiggling your shoulders, or rotating your neck help reset muscle tension and restore blood flow to the area,” he says.
You should also be mindful about trying to hold your smartphone, tablet, or other device at face level so that your neck isn’t perpetually bent downward.
Manage stress
“When you’re stressed about work or life, you naturally hold more tension in your neck and shoulders,” noted Isaac. “Allowing the muscles to relax on a regular basis can keep tension from progressing to pain.”
If you don’t meditate already, Isaac says you should consider adopting it as a daily habit. Issac says a daily 10- to 20-minute mindfulness session enables you to release stress-related muscle tension. Mindfulness meditation involves focusing on your breath and scanning your body for tight spots.
“I tell my patients to try to get in the habit of doing mini mindful meditations before stressful situations,” said Issac. “Take three deep breaths, pause, feel the sensation of the breathing, and do a quick body scan. Notice where you’re holding tension and acknowledge that you’re entering something challenging.”
Improve sleep
Research shows that sleep plays a crucial role in everything from muscle recovery and pain management to mood regulation and cognitive well-being.
“When people don’t sleep well, that muscle tension they carry every day doesn’t get a chance to reset,” explains Isaac says.
In addition, the lack of quality sleep also affects the neurotransmitters in the brain that influence our perceptions of pain.
“If we’re not getting enough restorative sleep, we’re not giving our neurotransmitters enough of a reset, and that’s when the pain pathways can be negatively impacted,” says Isaac.
That’s why improving your “sleep hygiene” is the first thing to consider when trying to get better slumber. Isaac recommends the following healthy habits when it comes to bedtime:
- Keep a consistent daily bedtime and wakeup time.
- Maintain a familiar sleep environment.
- Stop using devices and avoid overly stimulating activities 30 to 60 minutes before bed.
- Stop consuming caffeine at night.
- If you’re having trouble falling asleep, get out of bed for a little while and don’t go back to bed until you feel sleepy again. This will help you associate being in bed with being asleep.
The bottom line is that our technology devices aren’t going anywhere, so it’s incumbent upon all of us to recognize and avoid ― or at least mitigate ― the situations when they’re most likely to be detrimental to our health.
Steve Dorfman is a journalist for The Palm Beach Post, part of the USA Today Network of Florida. He writes about all aspects of health, fitness and wellness. If you have news tips, please send them to sdorfman@pbpost.com. Help support our local journalism, subscribe today.
This article originally appeared on Palm Beach Post: What is 'tech neck'? Tips to prevent device-related pain and injury
