In today’s digital world, we spend hours hunched over phones, tablets, and laptops. Technology can keep us connected, but it can also strain our bodies — especially our necks and backs.
If you’ve ever felt stiffness, soreness, or tension in your neck after a long day of screen time, you might be experiencing tech neck. It is sometimes also known as text neck.
Read on to learn what causes tech neck and how to fix it. Plus, find out whether a technique called “adult tummy time” could bring you relief.
What Is Tech Neck?
Tech neck refers to the neck pain, stiffness, and discomfort that comes from spending long amounts of time looking down at electronic devices.
This posture is often referred to as forward head posture. It places extra strain and pressure on the cervical spine, the part of your spine that supports your neck and head.
Over time, this added stress can lead to muscle tension, neck strain, and even long-term issues like disc degeneration or nerve compression.
Common symptoms can include:
- Headaches.
- Hunched posture.
- Neck pain and stiffness.
- Numbness in hands.
- Reduced neck mobility.
- Shoulder and back pain.
What Causes Tech Neck?
Several lifestyle habits can cause tech neck. These include:
- Digital device overuse — People can spend almost all day on their phones, tablets, or computers. Constantly looking down at screens puts your neck in a flexed position, which can lead to muscle tension and stress on your joints.
- Not using ergonomic desk support — How you set up your desk is crucial. Improper desk setups with screens that are too low or chairs without back support can force your body into uncomfortable positions. Over time, this lack of support can lead to spinal health issues and chronic pain.
- Poor posture — Slouching or leaning forward while sitting or standing can misalign your spine. It weakens the muscles that support your neck and shoulders, leading to pain and discomfort.
- Sedentary lifestyle — Sitting for long periods without movement reduces circulation and flexibility. It also makes it harder for your body to maintain ergonomic posture.
How Can I Fix Tech Neck?
Tech neck can cause long-term problems. However, catching it early and making simple changes can reverse it.
Here are some effective strategies for reversing tech neck naturally:
Correct your posture.
Be aware of your posture throughout the day. Keep your ears aligned with your shoulders and avoid jutting your chin forward. Use reminders or even posture correction apps to help you stay vigilant.
Make your workstation ergonomic.
Set up your desk to support ergonomic posture. Some things you can do include:
- Keeping your feet flat on the floor.
- Positioning your keyboard and mouse so your elbows are at a 90-degree angle.
- Raising your monitor to eye level.
- Using a chair with lumbar support.
These ergonomic tips for computer users can significantly reduce strain on your neck and spine.
Do stretching exercises regularly throughout the day.
Incorporate daily stretches to prevent tech neck, such as:
- Cat-cow yoga poses.
- Chest openers.
- Chin tucks.
- Neck rolls.
- Shoulder blade squeezes.
- Supine snow angels.
These tech neck exercises help relieve tension and improve flexibility.
Strengthen muscles to offer support.
Strengthen the muscles that support your neck and upper back with more tech neck exercises, including:
- Bent-over rows or resistance band rows.
- Foam roller stretches.
- Planks.
- Wall angels.
These moves promote postural alignment and reduce the risk of injury.
Take frequent movement breaks throughout the day.
Keep moving so you don’t stay stuck in the same uncomfortable position. Stand up to stretch, take a small walk, and realign your posture.
These daily habits may seem small, but they can lead to big improvements in spinal health over time.
If pain intensifies or symptoms persist, see a doctor. They can recommend a physical therapist or provide pain medication as needed.
What Is ‘Adult Tummy Time’?
“Adult tummy time” is inspired by the practice used for infants. Lie down on your stomach, propped up on your elbows, to stretch the front of your body. This move also strengthens the muscles in your back and neck.
This position encourages spinal extension to reverse the effects of slouching and forward head posture. It’s a simple, floor-based exercise.
Can ‘Adult Tummy Time’ Help with Neck Pain?
“Adult tummy time” can help alleviate tech neck by reversing the forward curve caused by looking down all day. Lying on your stomach helps:
- Improve spinal alignment.
- Relieve neck strain and stiffness.
- Strengthen the muscles along your spine and the back of your neck.
- Stretch tight areas like the chest and hip flexors.
Even just 10 minutes a day can help improve posture and reduce discomfort.
How Do I Do ‘Adult Tummy Time’?
To get started with “adult tummy time,” try these simple steps:
- Start with a comfortable surface. A yoga mat or carpeted floor will work.
- Lie face down. Keep your elbows under your shoulders.
- Position your head looking forward, not down.
- Engage your core, which supports your lower back.
- Hold the position for at least 10 seconds.
- Increase the time you hold gradually as it becomes more comfortable.
You can also try lifting your arms and legs slightly off the ground to engage more muscles. But if it hurts, stop. This exercise should feel like a gentle stretch, not a strain.
Who Should Avoid ‘Adult Tummy Time’?
Overall, this is a gentle and safe exercise, but “adult tummy time” isn’t for everyone.
Avoid it if you are pregnant, have spinal conditions like stenosis or arthritis, or have had a recent neck or back injury. Also, be sure to take a step back from it if you experience sharp pain or dizziness.
Always consult a health care provider or physical therapy specialist if you’re unsure about what strength and stretching exercises are right for you.
By understanding what causes tech neck and how to fix it, you can take proactive steps to protect your posture and feel better every day.
Whether you’re adjusting your desk, doing stretching exercises, or giving “adult tummy time” a try, your neck will thank you.
Sources
Alexandra-Regina Tsantili, Dimosthenis Chrysikos, Theodore Troupis, National Library of Medicine, Text Neck Syndrome: Disentangling a New Epidemic. Accessed July 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC9982850/. Link.
Anna Maltby, New York Times, 7 Exercises to Soothe Your Sore Neck and Shoulders. Accessed July 2025. https://www.nytimes.com/2025/06/30/well/move/tech-neck-exercises.html. Link.