Have you ever corrected your posture after doomscrolling through the news and felt infinitely better? Is the level of your laptop giving you neck pain? You might be experiencing text neck, which is most commonly known as "tech neck."
This term is not new but it has become a significant issue due to our increasingly tech-dependent society. According to chiropractor Dr. Debora Gutman, excessive screen time from looking down and forward, followed by bad posture, affects the natural C curve of our necks. Many people, myself included, have experienced stiffness and soreness after a long day of work in an office.
Bad neck posture for extended periods can cause health issues and lead to long-term problems. A recent study from the Medical University of Bialystok found that tech neck can have numerous health consequences such as nerve damage, pressure on spinal nerves, herniated discs and more.
While there isn't a one-size-fits-all fix for tech neck, certain habits, tips and products can help improve your overall posture and neck health. So, we talked to experts to find the best solutions to prevent a hunchback and understand why posture matters.
What is "tech neck" syndrome?
Tech neck, also referred to as “text neck” is the official term for neck pain caused by misalignment of the spine and bad posture. "It's a postural problem. What compounds this problem is that your head is looking down at a 45- to 60-degree angle while looking at the phone or a screen," says Gutman.
While this neck issue has always been known for years, it has accelerated due to the increased use of electronic devices. "The amount of screen time we have as a society is affecting all ages," says Gutman. The prolonged forward posture creates something called subluxation, which is a misalignment in the spine. "When you're sitting straight, your alignment is fine. But if you tilt your head down, you are carrying the weight of your head, which can easily weigh 10 pounds and you can be losing the natural C-curve of your neck," adds Gutman.
In order to diagnose tech neck properly, she advises getting an X-ray with your healthcare provider to see where the position of the bones is. "The young generation is losing their proper posture earlier and when I see an X-ray of someone who's 25 years old, it looks more deteriorated than in previous years," says Gutman.
However, there are some things you can do to prevent tech neck and reduce the damage caused by bad posture.
How to prevent tech neck
According to physical therapist Dr. Julie Marazzo, there are different exercises you can do to alleviate neck pain. “It’s like exercising any other muscle and tending to your neck, like you would do to the rest of your body,” says Marazzo.
"I'm always preaching to people to elevate their books or electronics. You can't stare at computers all day long and not take a break. There are stretching exercises for the neck area you can do to release tension and use rollers under your neck to get that C-curve back to its proper posture," shares Gutman.
Below are some products to help prevent hunching and get you back to a straightened state of mind.
The best products to prevent tech neck
Marazzo and Gutman recommend you raise the screen of your devices to prevent your neck from falling forward. I [Espinal] own two laptop stands from this brand – one for the office and one for my home. It keeps my electronic devices sturdy, and when not in use, I place folders and books on top. Plus, I like how it elevates the screen while I'm sitting at my desk and helps keep my neck in the right position.
Marazzo recommends this neck tool to help with stretching. "It's kind of like a pillow, but it's shaped in a way that helps support the neck and the muscles around the spine to relieve the tension," she shares. While the tool can add some firmness at first, it's designed to correct that natural C-shape alignment of the neck to reduce pressure. Use it for 10 minutes at a time, for no more than 30 minutes a day.
Gutman recommends using a roller to help stretch the neck. This one features shaped nodes to help release tension at the base of the skull. According to shoppers, the tool targets pressure points and reaches deep tissues to help relieve pain.
Marazzo recommends this device, which you can place on your upper back to improve posture. "I think this works well because it helps you to sit tall while correcting posture," she adds. The way it works is by sending your body vibrations to alert you when to sit up straight. Also, you can track your progress through the app and see how you go from slouching to straightening your posture.
A standing desk is also a great solution to keep your back straight and posture in check. Associate editor Kamari Stewart has been eyeing a new desk for her home office. This one is sturdy and reaches a height adjustment from 28.9” to 46.5”. According to shoppers, the motor to raise and lower the desk is very quiet and smooth.
As a posture corrector, this bra is designed to help correct your alignment while wearing it. I own this bra and wear it while running long miles. At first, I thought the design was about to constrict my shoulders, but it has actually improved my overall posture. Thanks to the stretchy design, the bra has reduced neck and shoulder pain caused by other sports bras. It's easy to take off and put on without fighting over rigid fabric.
Frequently Asked Questions
Yes, rollers are part of a treatment plan when correcting posture, says Gutman. "Some are made of plastic and foam material, and I recommend you lie on them for 10 to 15 minutes," she adds.
How we chose
We selected experts who have authority in the field and experience in treating neck pain and other relevant medical issues. Through research and analysis, we ensured to select the right products to prevent "tech neck" and added products that have been reviewed by Shop TODAY editors while keeping experts' advice in mind.
Meet the experts
- Julie Marazzo is a physical therapist based in San Diego, CA. She graduated from Long Island University with her doctorate in physical therapy in 2019. She's experienced in treating many orthopedic conditions, professional dancers, and sport-specific conditions.
- Dr. Debora Gutman is a chiropractor who has been practicing for 35+ years.
