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How to Treat Tech Neck and Protect Your Future

Sunni Baerwalde
Branded image for How to Treat Tech Neck with a woman walking and stretching.

How to Treat Tech Neck and Protect Your Future

Welcome to Part 3 of our Tech Neck Awareness Series. If you’ve made it this far, it means you care about your health, and you’re ready to take back control of your body from the constant pull of screens and devices. I am right there with you.

As you know, I’m currently facing spinal cord compression due to a ruptured disc in my neck, and I’ll be heading into surgery soon. Physical therapy isn’t even an option for me right now—but I’m hopeful that afterward, it will be a huge part of my healing journey. And honestly? I may have been able to avoid some of this if I had listened to my body sooner.

So today, we’re digging into stretches, therapy options, and how to relieve the chronic pain and neck strain that come from too much time looking down at a cell phone, computer screen, or other digital devices.

Why Stretching and Movement Matter

If you’ve ever felt a stiff neck, dull headache, or achy upper back after a long day of work or scrolling, chances are you’re feeling the early stages of tech neck. And while prevention through correct posture is key, relief often starts with movement.

According to Kessler Rehabilitation Center, simple neck stretches can relieve muscle tension, improve posture, and reduce the likelihood of long-term damage to the cervical spine and surrounding structures.

“Stretching regularly can improve blood flow to tight muscles, reduce pain, and improve your range of motion.” — Kessler Rehabilitation Center

What Happens If You Don’t Move?

Your neck muscles and small muscles of the upper back get tight and weak from prolonged poor posture and looking at a screen that is not straight ahead. This can lead to muscle imbalances, chronic neck pain, repetitive stress injuries, and in my case, even spinal nerve irritation and degenerative disc disease.

Your nervous systems send warning signals, but many of us don’t listen until the symptoms are too big to ignore:

“Constantly looking down at your smartphone at a 60-degree angle can put up to 60 pounds of pressure on your spine.”  — Spine-Health

What the Mayo Clinic Has to Say About the Tech Neck Epidemic

The Mayo Clinic calls it like it is: Tech neck isn’t just a pain in the neck—it’s a full-body issue that’s becoming an epidemic. In their article titled “Tech neck is a pain in more than just the neck,” they emphasize how the strain we’re putting on our spines is far greater than we realize.

According to Mayo experts, tilting your head forward even slightly while using a cell phone or digital device significantly increases the force on your cervical spine. At just a 45-degree angle, the pressure on your neck can soar up to 50 pounds—that’s four to five times the weight your neck is designed to support. Combine that with the fact that most people check their phones around 58 times per day and spend more than 3 hours daily on them, and you’ve got the makings of a true modern health crisis.

But the impact doesn’t stop at your neck muscles or shoulder blades. The Mayo Clinic warns that poor posture can also trigger lower back pain, chronic headaches, and even issues like TMJ (jaw pain), because your entire nervous system is affected when the spine is out of alignment. And if you’re over 40? The risks go up even more. As we age, the discs in our spine naturally narrow, making us more susceptible to nerve compression and long-term damage.

Mayo’s advice? Get moving. Staying in static positions—whether slouched at your computer screen or hunched over a phone—is far more stressful on your body than changing positions regularly. Their recommendation reinforces what we’ve been talking about throughout this series: movement, stretching, proper posture, and early intervention are key to keeping tech neck from becoming a lifelong issue.

Easy Daily Stretches for Tech Neck Relief

You don’t need fancy equipment or a gym membership to start relieving tech neck pain. Here’s what works for me and might help you too. Throughout the day, I make it a point to pause and get my body moving. I do the morning dishes around mid-morning, which gets me out of my chair and using my arms and upper back. At lunchtime, I take my sweet Papillon, Sophie, for a walk to reset my posture and refresh my energy. I might switch a load of laundry midday, or stand for a few calls with my phone on speaker so I can look straight ahead instead of down. When the workday wraps up, I take Sophie out again and try to stretch out fully before dinner.

Incorporating movement into your routine—even simple moments like walking to the mailbox, reaching high for laundry detergent, or stretching while waiting for the coffee to brew—keeps your spine healthier and your muscles more resilient. These habits, along with focused stretching, offer real relief for symptoms of tech neck, especially the discomfort at the back of your neck.

And yes, proper posture matters, but it starts with small, sustainable steps like these. They can help prevent long-term damage, improve flexibility, and give your nervous system the balance it needs.

How Physical Therapy Helps (and What to Expect)

While I haven’t started physical therapy yet due to my cord compression, I know I will need it post-surgery. Here’s what a therapy program typically includes for tech neck, and why it can be so effective:

Physical therapists also provide tools for pain management, such as TENS units, massage therapy, radiofrequency ablation, or steroid injections.

When to See a Professional for Tech Neck

If your symptoms persist longer than a few weeks or if you experience any of the following, it’s time to seek expert care:

These may indicate damage beyond tight muscles, including nerve involvement or facet joint problems. Please don’t wait like I did. Listen to the whispers before your body screams.

11 Practical Tips to Combat Tech Neck

Drawing from the expert advice provided by Northeast Spine and Sports Medicine, here are 11 actionable strategies to alleviate and prevent tech neck:

  1. Take Regular Breaks – Move every 30 minutes.
  2. Adjust Your Desk Height – Keep your monitor at eye level.
  3. Maintain Good Posture – Relax shoulders, align ears over shoulders.
  4. Use a Monitor Stand – Avoid looking down for long.
  5. Invest in a Supportive Chair – Ergonomic support makes a difference.
  6. Utilize Device Holders – Don’t hold your phone in your lap.
  7. Exercise Regularly – Strengthen and stretch those upper body muscles.
  8. Seek Physical Therapy – For chronic or severe symptoms.
  9. Consider Chiropractic Care – If advised by your doctor.
  10. Try a Standing Desk – Mix sitting and standing through your day.
  11. Relax Your Shoulders – Don’t carry tension unnecessarily.

Let’s Keep It Simple: Top 5 Takeaways

Okay, I know this series has been a ton of information. So, I am going to break it down for you here. These are my reminders everyday, although I do not have a standing desk, I just move my computer out to the breakfast bar! Consider setting reminders in your phone to help you remember. I know when I am on a creative writing flow, I do not want to stop. But I have learned I must.

Stretch Daily: Set a timer to remind yourself.

Move More: Add natural movement into your day, like walking your dog or switching laundry.

Upgrade Your Desk: A sit-stand desk can change your posture game. Mige Furniture has great reviews.

Notice the Symptoms: Don’t ignore numbness or clumsiness.

Get Help When Needed: See a specialist before the pain worsens.

You Deserve to Feel Better

Friend, I wish I had listened to the early signals my body was sending me. If I had made posture and movement a priority, I might have avoided this painful season of spinal surgery and nerve compression.

But I can still use my story to help you.

Let this blog series be your gentle wake-up call. The text neck pain, the muscle spasms, the tension headaches—they’re not normal. They’re your body waving a red flag.

Let’s put down the phone, raise the monitor screen, look up, and move forward—literally.

More Helpful Resources

Stay healthy, stay upright, and always remember to sprinkle your day with sunshine.

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