Say Goodbye to 'Tech Neck': 5 Tips for a Healthier Neck

Posted on August 14, 2025

In today’s digital world, hours spent on smartphones, tablets, and laptops can lead to “tech neck” — neck pain, stiffness, and headaches caused by prolonged forward-head posture. At Mehar Physiotherapy Clinic, I help patients prevent and manage this modern-day issue with practical, easy-to-follow strategies.

Tip 1: Be Mindful of Your Posture

Keep devices at eye level and adjust your screen height to reduce strain on your neck and shoulders.

Tip 2: Take Frequent Breaks

Short movement breaks every 20–30 minutes help keep neck muscles relaxed and reduce tension.

Tip 3: Gentle Neck Stretches

Perform light daily stretches to improve flexibility and ease discomfort in the neck and shoulders.

Tip 4: Strengthen Your Upper Back

Building shoulder and upper back strength supports better posture and reduces the risk of tech neck.

Tip 5: Create an Ergonomic Workspace

Use supportive seating and arrange your desk to promote healthy alignment for your neck and spine.

If neck pain persists, don’t ignore it. I can provide a thorough assessment and a personalized treatment plan to keep your neck healthy and pain-free.