Many people now have neck discomfort called "tech neck" after long periods looking at phones and computer screens. American adults spend five to six hours a day on their phones on average, and that use combined with work time encourages a forward head posture.
Tech neck happens when the upper trapezius and other neck muscles stay active to stop the head from dropping. Our head weighs about 12 pounds at rest, and moving it forward increases its effective weight by three-fold, so the muscles must work much harder. Peter Sprague, an orthopaedic clinical specialist at Emory, explains that this extra work causes fatigue.
Symptoms can start with trouble concentrating, headaches and missed work. Over time, sustained hunching can affect the spine and nearby nerves, and some people develop numbness or problems with balance and muscle activity. Cassidy Foley Davelaar, a sports medicine physician at Emory, says it is not an official diagnosis but is seen in the clinic.
Experts recommend practical steps: sit with joints at 90 degrees, prop or raise devices, use a remote keyboard, change position every 20 minutes and do short stretches to relieve tension.
Difficult words
- discomfort — a mild physical pain or uneasy feeling
- posture — the position of the body or partsforward head posture
- trapezius — a large muscle group at the upper backupper trapezius
- fatigue — a strong feeling of tiredness in muscles
- numbness — loss of feeling in a body part
- hunch — to bend the shoulders and back forwardhunching
- spine — the column of bones that supports the body
Tip: hover, focus or tap highlighted words in the article to see quick definitions while you read or listen.
Discussion questions
- Have you ever felt neck pain after using a phone or computer? What did you do to feel better?
- Which of the recommended steps (for example, raising devices or stretching) would be easiest for you to try during work? Why?
- How could your daily phone or computer use change if you followed the article's advice?
Related articles
Robo‑armadillo shell curls to protect electronics
Researchers at North Carolina State University built a device called the MIPM that curls into a shell to protect fragile items like soft robots and flexible electronics. It uses sensors and heated materials to change shape automatically.
