Is Your Stiff Neck Actually Tech Neck? Here’s How to Know

You wake up with a twinge in your neck and think: Did I sleep weird? Later, when it flares up again, you wonder: Maybe I overdid it on shoulder day?

But then there’s the other possibility: those hours you spend hunched over your phone scrolling, texting or streaming.

Getting to the root of neck pain can be tricky, especially when so many everyday habits can trigger it. According to Dr. Brittany Barthelemy, a primary care physician at Houston Methodist, tech neck is becoming an incredibly common culprit.

“Neck pain is a very common patient complaint, and more often than not the root cause is tech neck,” says Dr. Barthelemy. "It’s hard to stay off of our devices."

Still, she adds that knowing what causes tech neck and how to relieve it can make a big difference.

How staring down at devices strains your neck muscles

When you tilt your head forward to look down at your phone or some other handheld device, your neck muscles are doing more work than you may think.

“The erector spinae and trapezius, two big muscles in the neck and shoulders, are typically where the pain stems from,” Dr. Barthelemy explains. “Prolonged forward pressure puts strain on the cervical spine, and those muscles can get really fatigued when they have to hold your neck in this position for extended periods of time.”

Hence, the pain experienced after long bouts of staring down at your phone, commonly dubbed tech neck.

(Related: Texting Thumb: Is it Really a Thing?)

Signs your neck pain is actually tech neck (and not something else)

The tricky part? Neck pain doesn’t always reveal its source right away.

“Unfortunately, without taking a really detailed history, it’s hard to know what's causing neck pain,” Dr. Barthelemy says. “But most people with tech neck will feel some soreness after prolonged bending. For instance, they're looking down and when they look up, they think, ‘Wow, I’m sore similar to after a workout.’”

Phones, tablets and handheld gaming consoles are the biggest offenders. “Unlike laptops or desktop computers, devices you hold in your hands cause you to bend your neck forward the most," Dr. Barthelemy adds.

So, if you’re racking up time scrolling TikTok or playing Candy Crush and noticing new or worsening soreness, tech neck is a likely cause.

How long is too long to stare down at your device?

You’ve probably heard of the 20/20/20 rule: every 20 minutes take a 20 second break and look at something 20 feet away. But Dr. Barthelemy says the evidence behind this mantra is actually fairly limited.

"Taking breaks of course never hurts," Dr. Barthelemy adds. "But what we really want to aim for is limiting our total screen time to less than four hours per day."

Your position matters, too.

“If you’re sitting up in a desk chair with back support and holding your phone up at face level, you’re less likely to get symptoms,” explains Dr. Barthelemy. “But if you’re lying on the couch with your head propped up or slumped in bad posture, that significantly increases your chances of getting tech neck.”

(Quiz: Are You Making These Bad Posture Mistakes?)

5 tips for relieving tech neck

Already feeling the ache? Dr. Barthelemy recommends a mix of rest, stretching, muscle strengthening and posture changes.

1. Cut back on screen time

“If you’re already dealing with pain, you definitely want to limit your screen time to less than four hours for the entire day,” says Dr. Barthelemy. “Any time beyond that places an extensive amount of pressure on the neck, which is only going to worsen your pain."

(Listen: Should You Be Worried About Your Screen Time?)

2. Rest and apply heat

Anytime you have an injury, some amount of rest to the area is helpful — meaning you’ll want to be careful to avoid activities that strain your neck.

And heat can provide a number of potential benefits, such as:

• Decreasing joint stiffness

• Increasing flexibility

• Reducing pain

• Alleviating muscle cramps and spasms
  
  

3. Use medication only if necessary

“I don’t really recommend people take NSAIDs for tech neck,” Dr. Barthelemy says. “But if it’s significant pain, then ibuprofen might be helpful.”

(Related: Should You Take Pain Relievers for Sore Muscles)

4. Do gentle stretching

Dr. Barthelemy recommends two simple stretches:

• Side bends: Place your hand over your head to the ear on the other side and gently pull it toward the shoulder on the starting side. Hold for 30 to 60 seconds. Repeat with the other side.

• Neck rotations: Turn your head to the left, placing your left hand on the right side to apply light pressure. Hold for 20 to 30 seconds. Repeat with the other side.
  
  

5. Consider physical therapy

In some cases, your doctor may recommend physical therapy for tech neck. A physical therapist can help you strengthen the muscles around your neck and shoulders, as well as teach you specific stretches and how to maintain good posture.

(Related: 5 Ways to Get Neck Pain Relief)