Miscellaneous 3 MIN READ 217 VIEWS May 16, 2022

What is Tech Neck Syndrome and How to Treat It?

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Tech Neck Syndrome
Symptoms of Tech Neck Syndrome
Treatment for Tech Neck Syndrome

Tech neck syndrome is more of a stress-based injury than a disease. This is a kind of injury which may occur when stress is caused to one particular region(s) of the body repeatedly for a long period of time. In case, this stress is caused to the muscles of the shoulder, neck, and upper back as an individual types or texts on a device or uses a smart phone constantly. It is also commonly called a text neck syndrome and is diagnosed after a doctor thoroughly performs a physical examination on the patient suffering from its symptoms.

Symptoms of Tech Neck Syndrome

Let us explore the common symptoms of tech neck:

1. Reduced Range of Mobility  

The regions, including the neck, shoulders, and upper back, may become sore, stiff and you may suffer from reduced mobility. Even an attempt at doing something as simple as moving the head sideways could be extremely painful due to muscle spasms and may give rise to headaches.

2. Frequent Headaches

You could be suffering from pain which seems to flow or radiate from the shoulders to the back of the head. The deconditioned and sore muscles of the neck may go into spasms, which is extremely painful and can increase the frequency of getting headaches. Associated problems like light and sound sensitivity or eye strain may occur as well.

3. Intense Pain When Moving the Neck

Tech neck syndrome causes intense pain when the neck is  moved a little and even more when an individual slightly leans forward to take a look at something kept in front of them.

4. Forward Tilted Head and a Slightly Hunched Posture

Tech neck syndrome can make the muscles located in the neck, shoulder, and upper back region weak, sore, and deconditioned. This can lead to a poor posture where the head tilts slightly forward and the shoulders become rounded, giving a hunch like appearance. 

The intensity of pain and restrictions to agility due to tech neck syndrome depends on different facts such as whether the user used the devices with a single hand or both hands and whether it is kept on a table or held in hands throughout the time. Using both hands may divide the pain evenly on both the sides of the shoulders and/ or neck, while using one hand to operate the device may focus the pain entirely on one side. If devices are kept on the table, it leads to less pain and discomfort when compared to holding a device constantly for prolonged periods of time. 

Treatment for Tech Neck Syndrome

Tech neck syndrome treatment has two approaches. Tech neck syndrome may be treated with the help of pain management pills and regular exercises to improve the agility of the neck. This treatment may provide relief within weeks to months but it is a temporary solution. A long-term solution would be to bring about a change of habit and improve your posture while using a smartphone. You may even reduce the hours of smartphone usage if possible. Below is a list of measures you can incorporate in your lifestyle to prevent tech neck pain.

  1. Take Breaks Regularly: Take frequent breaks in between using your smartphone at regular intervals.
  1. Reduce the Distance Between Your Eyes and Mobile Phone: Raise your smartphone a little so that you do not have to lean your head forward too much.
  1. Stretch Frequently: Stretch the neck and upper back regions to reduce stiffness and soreness.
  1. Stand up After Every 2 hours: Sitting down for too long in a bad posture may worsen tech neck pain.
  1. Become Active: Lead an overall active lifestyle and follow a workout regime put together by a trained professional customised for your health condition.


Tech neck syndrome is a stress-based injury which occurs due to excessive texting or use of smartphone for prolonged periods of time. Leading an active lifestyle and taking frequent breaks from your smartphone may alleviate the pain associated with this problem.

Read these next