Once considered a youth-related posture issue, tech neck is now showing up in adults of all ages, especially those working from home. As remote and hybrid work becomes the norm, more adults are spending long hours hunched over laptops and tablets, leading to pain, stiffness and fatigue in the neck, shoulders and upper spine. Dr. Larry Davidson, a leader in spinal surgery, recognizes that the rise of tech neck among professionals highlights the need for smarter posture habits and better ergonomic setups at home.
Tech neck develops from repeatedly bending the head forward, while using screens. This posture places significant stress on the cervical spine, compresses discs, and can lead to muscle strain. The longer the position is held, the more the spine compensates, potentially leading to chronic discomfort if left unaddressed.
Why Remote Work Increases Risk
Unlike traditional office environments, home setups are often pieced together without ergonomic planning. Dining tables become workstations, couches double as offices, and screens are rarely placed at eye level. Over time, this leads to a posture where the head juts forward, shoulders round and the upper back tightens.
Remote workers also tend to move less frequently. Without natural office cues, such as walking to meetings or taking elevator breaks. It’s easy to remain in one position for hours. This stillness contributes to fatigue in the postural muscles, making it harder to maintain alignment.
Even short sessions of poor posture, repeated throughout the day, can accumulate into a larger problem. What begins as occasional tightness in the neck or between the shoulders can develop into headaches, reduced range of motion or radiating discomfort down the arms.
Understanding the Mechanics of Tech Neck
The human head weighs between 10 to 12 pounds. As it moves forward and tilts downward, the weight placed on the cervical spine increases significantly. A forward tilt of just 15 degrees can double the pressure on the neck. At 45 degrees, the load can exceed 40 pounds.
This increased load causes the muscles at the back of the neck and upper shoulders to work harder to hold the head up. Over time, they fatigue, become tight and can develop trigger points. The discs between the vertebrae also experience uneven pressure, increasing the risk of degeneration and nerve compression.
Many remote workers notice that the discomfort worsens at the end of the day or after back-to-back video calls. This pattern reflects both cumulative strain and the lack of movement needed to reset the spine.
Dr. Larry Davidson notes that the earlier the tech neck is identified, the easier it is to correct. He encourages workers to recognize subtle signs, such as frequent neck rubs, tension headaches or stiffness after meetings, as signals to adjust their environment and habits. Waiting until symptoms interfere with work or sleep often means the spine has already begun adapting to a problematic pattern. He advises patients to look at both behavior and setup. Addressing one without the other leads to short-term relief, rather than lasting change.
Ergonomic Fixes That Make a Difference
Correcting the work environment is the first step toward preventing tech neck. These changes don’t require a full office renovation, just a few key adjustments:
- Raise the screen – The top third of your monitor should be at or just below eye level. To achieve this, use a laptop stand, stacked books, or an external monitor.
- Adjust the chair height – Your feet should rest flat on the floor, and your knees should be at hip height. A small cushion or lumbar support can help maintain lower back alignment.
- Use an external keyboard and mouse – This allows the screen to stay elevated, while keeping your arms at a comfortable angle.
- Sit back in the chair – Avoid leaning forward. The back should be supported, and the shoulders should be relaxed.
These small changes reduce the need to crane the neck and place the head in a more neutral position throughout the day.
Behavioral Habits That Reduce Strain
Even the best setup needs movement. Incorporating short, regular breaks helps prevent fatigue and restores postural control. Step away from the screen for just a few minutes every 30 to 45 minutes.
Simple neck stretches, shoulder rolls, and back extensions can counter the effects of static posture. Taking calls while standing or walking offers an opportunity to reset spinal alignment. Blinking more frequently, adjusting lighting and using blue light filters also reduce eye strain, which is a common cause of leaning in or forward.
Exercises That Support the Cervical Spine
In addition to regular movement, targeted exercises can strengthen the muscles that support good posture. These include:
- Chin tucks – While sitting upright, gently draw the chin backward to align the head over the shoulders. Hold for a few seconds and release.
- Wall angels – Stand against a wall with arms in a goalpost position. Slide your arms up and down while keeping the spine in contact with the wall.
- Shoulder blade squeezes – Pinch the shoulder blades together and hold, promoting upper back strength.
- Neck isometrics – Place a hand against the forehead or side of the head and gently push against it, without allowing movement.
These exercises train the muscles to naturally maintain better posture and reduce the workload placed on the spine during the day.
Recognizing When It’s More Than Just Fatigue
Occasional stiffness is expected, especially during long days. But if neck pain begins to interfere with sleep, causes tingling in the arms or hands, or results in reduced head mobility, it’s time to consult a provider.
Spine specialists can perform assessments, review posture patterns and offer strategies that may include physical therapy, ergonomic coaching, or diagnostic imaging when needed. Early care leads to better outcomes and helps prevent minor strains from progressing into long-term spinal issues.
Long-Term Prevention Through Awareness
Tech neck is no longer confined to teenagers scrolling on phones. It’s a real concern for adults who rely on digital tools for their careers. The good news is that it’s also preventable with awareness, minor adjustments and consistent movement.
Spinal health isn’t about staying still. It’s about staying aligned and active throughout the day. By breaking the habit of static sitting and learning to support the spine with both environment and behavior, remote workers can maintain productivity, without sacrificing physical comfort. A stronger, more comfortable neck doesn’t require drastic change, just steady habits that put spinal support front and center in daily life.