Tech neck – that persistent pain and stiffness in your neck and shoulders – is often the result of spending long hours hunched over a laptop, tablet, or smartphone. It doesn’t happen overnight; this condition can develop gradually over months or even years. According to research, around 70% of office workers experience tech neck symptoms at some point in their careers.

The constant downward tilt of your head places extra strain on the neck muscles and spine. Left unaddressed, this can lead to more serious issues like poor posture, chronic headaches, and even nerve pain. So, can you get rid of tech neck? Yes – but the key lies in addressing it early with minor, consistent lifestyle adjustments. Here are five practical ways to do just that:

1. Take regular breaks and stretch

Every 20 to 30 minutes, pause and do simple neck stretches to relieve muscle tension. Exercises like gentle side bends, neck rotations, and chin tucks help restore flexibility and counteract stiffness. This is one of the straightforward answers to how to get rid of tech neck without requiring special equipment.

2. Adjust your screen height

When your screen is below eye level, your head is forced into a forward position, straining the neck. Position your device so the top of the screen is at or slightly below eye level. This encourages a neutral head posture, helping to reduce pressure on your cervical spine and prevent worsening tech neck symptoms.

3. Strengthen your neck and upper back

Weak muscles can’t properly support the weight of your head, leading to slouching and misalignment. Incorporate simple exercises like chin tucks, scapular squeezes, and seated rows to strengthen your neck and upper back. Over time, this helps improve posture and build endurance for daily activities.

4. Focus on good posture

Whether you’re at a desk or standing, keep your shoulders relaxed, chest open, and spine upright. Avoid leaning forward or rounding your shoulders, as these habits place additional stress on your neck. A well-ergonomically designed setup can also promote proper posture throughout the day.

5. Use supportive gear when needed 

Consider using a laptop stand, an external keyboard, or a supportive chair to reduce strain on your neck and shoulders. These small adjustments can make your workstation more comfortable and help maintain healthy alignment.

By applying these simple strategies, you can alleviate tech neck and prevent long-term complications. However, if your pain persists despite these changes, it’s wise to consult a pain clinic or a neck pain specialist for personalised advice and treatment options.