Smartphones, tablets, and laptops have transformed the way we work, learn, and communicate, but they have also quietly altered how we hold our bodies. One of the most common consequences of this shift
is Tech Neck Syndrome, a condition increasingly seen across age groups, from teenagers to working professionals. Characterised by neck pain, stiffness, and postural strain, tech neck develops gradually, making it easy to ignore until discomfort becomes chronic.
Unlike sudden injuries, this condition builds over time, fuelled by long hours spent looking down at screens and poor ergonomic habits that place sustained stress on the cervical spine.
What Exactly Is Tech Neck Syndrome?
Explaining the medical basis of the condition, Dr. Gaurav Batra, Neurosurgeon (Brain & Spine) at Max Hospital, Vaishali, says, “Too much screen time has caused a rising condition called tech neck.” He defines it as a cluster of symptoms caused by frequently bending the neck forward while using digital devices.
This posture, known as Forward Head Posture (FHP), has far-reaching consequences. “FHP puts mechanical force on joints and ligaments in the cervical region and increases the pull of gravity on the posterior musculature of the neck,” Dr. Batra explains. Over time, this altered alignment can lead to reduced range of motion, changes in cervical spine spacing, respiratory dysfunction, and even issues such as temporomandibular joint dysfunction and carpal tunnel syndrome.
Why Looking Down Is More Dangerous Than It Feels
The human head weighs approximately four to five kilograms when held upright. However, Dr. Batra points out that if the head is tilted forward at an angle of 45 to 60 degrees, its effect gets magnified significantly on the neck and spinal cord. This means that a seemingly harmless habit, such as scrolling through a phone for hours, can dramatically increase stress on the spine without immediate warning signs.
Because this posture often feels natural and painless initially, many people remain unaware of the damage being done until symptoms become persistent.
Tech Neck Symptoms You Shouldn’t Ignore
Dr. Vinit Banga, Director – Neurology at Fortis Hospital, Faridabad, notes, “Tech neck often presents with neck and shoulder pain and stiffness, headaches, upper back pain, and inflexibility.” As the condition progresses, individuals may also experience migraines, facial pain, and pain radiating to the arms and forearms.
He adds that the gradual onset of symptoms makes tech neck particularly deceptive. “Since the condition occurs over time and becomes a common occurrence, people may not detect the problem until the pain becomes regular,” he explains.
Clinically, doctors assess posture using the craniovertebral angle, formed between the tragus of the ear, the C7 vertebra, and a horizontal line. “A low craniovertebral angle denotes a higher level of forward head posture,” Dr. Banga says.
Can Tech Neck Be Prevented Or Reversed?
The good news is that tech neck is largely preventable. Dr. Banga stresses, “Placing the screen at eye level, keeping the back straight, and avoiding slouching can go a long way in reducing neck strain.” Regular breaks are equally important, with the 20-20-20 rule – looking 20 feet away for 20 seconds every 20 minutes – helping relieve muscular tension.
Dr. Batra highlights the role of targeted exercises, stating that therapeutic management often includes a 10-week home exercise programme aimed at correcting forward head posture.
Strengthening back muscles, stretching the neck, improving workstation ergonomics, and optimising screen lighting are all critical components of recovery.
Ignoring tech neck doesn’t just affect posture. It can disrupt breathing patterns, reduce mobility, and impact overall quality of life. What begins as mild stiffness can evolve into chronic pain and neurological symptoms if left unaddressed.
