Your phone is wrecking your posture, but you don’t have to live with the pain.
Scrolling, texting, binge-watching—it’s all adding up. That nagging stiffness in your neck? The tension creeping into your shoulders? That’s not just stress. It’s “tech neck,” and it’s what happens when hours of staring down at a screen strain your muscles, compress your spine, and mess with your posture.
Over time, this constant forward-leaning position can cause chronic pain, tension headaches, and even permanent misalignment in your spine. The more you ignore it, the worse it gets. Slouching becomes second nature, mobility decreases, and before you know it, simple movements like turning your head feel stiff and uncomfortable.
Reversing the damage doesn’t require extreme lifestyle changes or expensive treatments. A few small tweaks to your daily habits can loosen tight muscles, improve posture, and prevent further strain. These 12 simple hacks will help undo years of phone-induced neck damage—before it becomes a lifelong problem.
1. Your phone is too low, and your neck is the one paying for it.
Most people keep their phones at chest level—or worse, resting in their laps—which forces the neck to crane forward at an unnatural angle. The farther your head leans, the more weight your spine has to support. Research published in Surgical Technology International by Dr. Kenneth Hansraj indicates that tilting your head forward by 15 degrees adds approximately 27 pounds of pressure on the cervical spine; at a 60-degree tilt, this pressure increases to about 60 pounds.
The fix is easy: Bring your phone to your face, not your face to your phone. Holding your device at eye level instantly reduces strain on your neck and upper back. If you’re at a desk, prop up your screen with books or a stand. It may feel awkward at first, but your spine will breathe a sigh of relief.
2. The more your chin juts forward, the harder your neck has to work.
Ever caught yourself leaning toward your screen like you’re trying to climb inside it? That’s called forward head posture, and it’s one of the biggest culprits of tech neck. According to the New York Post‘s Dr. Cody Hanish, poor posture from excessive smartphone use is causing young adults to develop a deformity known as Dowager’s Hump, traditionally associated with older individuals. Over time, this subtle shift in alignment can make neck tension a permanent part of your life.
A simple chin tuck can help fix it. Gently pull your chin back, as if trying to make a double chin (don’t worry, no one’s looking). Hold for a few seconds and repeat throughout the day. This strengthens the deep muscles in your neck and retrains your spine to hold your head in a healthier position. The more often you do it, the more natural good posture will feel.
3. If you’re not stretching, your muscles are only getting tighter.
Tech neck doesn’t appear overnight, and it won’t go away on its own either. Hours of looking down at screens tighten the muscles in the back of your neck and weaken the ones in the front, locking your posture into a forward-leaning position. Reid Physical Therapy explains that muscle imbalances in the neck and shoulders are common and can lead to chronic neck pain if left unaddressed. Without stretching, the stiffness just gets worse.
Start with a simple side stretch. Tilt your head toward one shoulder and hold for 20 seconds, then switch. Follow it up by gently lowering your chin to your chest to release tension in the back of your neck. These small movements help counteract the effects of hours of scrolling. Just like checking your notifications, make stretching a daily habit—except this one won’t hurt your neck.
4. Weak neck muscles make tech neck even worse, but you can rebuild them.
Fixing tech neck isn’t just about stretching—it’s also about strengthening. If your neck and upper back muscles aren’t strong enough to support your head, your body will keep relying on poor posture as a crutch. That’s how a bad habit turns into a long-term problem.
A few simple exercises can help. Start with scapular squeezes: Pull your shoulder blades together and down, hold for a few seconds, then release.
Another great move? The “wall angel.” Stand against a wall and slowly move your arms up and down like a snow angel, keeping your back flat. These exercises help rebuild the muscle support your spine needs to hold your head in a healthy position.
5. Your pillow might be the reason you wake up with a stiff neck.
You can fix your posture all day long, but if your pillow is working against you, you’re undoing all that effort while you sleep. The wrong pillow pushes your neck out of alignment for hours, making you wake up stiff, sore, and already set up for tech neck before you even check your phone.
The key is to find a pillow that keeps your head level with your spine. If you sleep on your back, a thinner pillow is best. Side sleepers need a bit more height to keep their neck in line with the rest of their body. Memory foam or cervical pillows can help maintain proper alignment and reduce morning stiffness. Since you spend a third of your life sleeping, making this small change is a big step toward fixing tech neck.
6. Your shoulders are holding tension, and it’s time to let it go.
Take a second to check in with your posture. Are your shoulders creeping up toward your ears? If so, you’re unconsciously holding tension that only makes tech neck worse. The more your shoulders stay locked in a raised position, the tighter your neck muscles become.
Shrug your shoulders all the way up, then let them drop completely. Repeat a few times to reset your posture. Follow up with some deep shoulder rolls and slow breaths to loosen everything up. The more aware you are of your shoulder position, the less likely you are to hold unnecessary tension. Small resets like this throughout the day can make a huge difference in keeping your neck and upper back pain-free.
7. Your upper back is taking a hit—stop ignoring it.
Tech neck doesn’t stop at your neck. The strain creeps into your upper back, tightening muscles and pulling your shoulders forward. Before long, you’re dealing with stiffness, headaches, and that annoying ache that won’t go away. Loosening up your upper back can take pressure off your neck.
Try thoracic extensions: Sit tall, place your hands behind your head, and gently arch backward. Another quick fix is the doorway stretch—place your hands on a doorframe, step forward, and let your chest and shoulders open up. These small movements create space in your spine and help reset your posture. If your upper back stays locked up, your neck will keep suffering. Keep both mobile, and you’ll feel the difference.
8. No one’s giving up screens, so learn to take better breaks.
Phones, laptops, and tablets aren’t going anywhere, which means the real issue isn’t screen time—it’s uninterrupted screen time. Staring at your device for hours forces your head into a forward tilt, tightening muscles and making good posture harder to maintain.
Breaking the cycle is simple. Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This helps reset your posture, relieve tension, and even reduce eye strain. Pair it with a few shoulder rolls or a neck stretch for extra relief. You don’t need to ditch your devices—just use them more mindfully. The longer you go without a break, the worse your posture gets. A few well-timed resets can stop tech neck before it locks in.
9. If your sitting posture is off, your neck doesn’t stand a chance.
Slouching at your desk doesn’t just affect your lower back—it forces your head forward and piles extra pressure onto your neck. Bad posture while sitting can turn a minor ache into chronic stiffness that lingers long after you’ve logged off.
Set yourself up for success by adjusting your entire posture, not just your neck. Sit with your feet flat on the floor, support your lower back, and avoid hunching forward. Your screen should be at eye level, and your shoulders should stay relaxed, not creeping up toward your ears.
A supportive chair helps, but the biggest factor is awareness. The more mindful you are about how you sit, the less strain your neck will have to deal with throughout the day.
10. Your neck craves hydration—yes, really.
It sounds too simple to matter, but drinking more water can actually help with tech neck. The discs in your spine act like cushions, keeping everything moving smoothly. When you’re dehydrated, those discs lose fluid, making your neck stiffer and more prone to discomfort.
Staying hydrated keeps your spine flexible and your muscles less tense. Aim for at least half your body weight in ounces of water each day. If you constantly forget to drink, set reminders or use a water bottle with time markers. While hydration alone won’t fix tech neck, it helps everything function better. Muscles stretch more easily, movement feels smoother, and your neck won’t feel as tight after a long day of screen time.
11. Massaging your neck isn’t just relaxing—it’s necessary.
Tech neck creates muscle knots that stretching alone can’t release. That’s where massage comes in. Applying pressure to tense areas can break up tight fascia, improve circulation, and help your muscles let go of built-up stress.
If you don’t have time for a professional massage, try a simple self-massage with a tennis ball. Press the ball against a wall, position it where you feel tightness, and roll slowly to release tension. For your neck, use your fingers to apply gentle pressure in slow circles.
Even five minutes a day can make a noticeable difference. If you can book an occasional deep tissue massage, even better. Treating your neck with a little extra care will keep it from feeling like it’s stuck in one position forever.
12. The damage isn’t set in stone, but waiting makes it harder to fix.
Tech neck isn’t permanent, but the longer you ignore it, the harder it is to undo. Your body adapts to whatever posture you use the most—if you spend hours looking down at your phone, your muscles and spine start to think that’s your natural position.
The good news is that small, daily changes can reverse the damage. Holding your phone higher, stretching, strengthening your back, and taking breaks all add up. The more you correct your posture, the easier it becomes to maintain good alignment without even thinking about it. Future-you will be grateful for every small fix you start making today. Your neck carries enough weight already—why make it work even harder?