Do you ever catch yourself slouched over your desk, or hunched over your phone to find that your neck and back are sore by the end of the day? This essentially describes ‘Tech Neck’ which refers to the strain felt in the neck due to prolonged forward head posture.
Our daily lives are increasingly centred around screens, whether that is laptops or phone screens. May 26th to June 1st was Tech Neck Week, where we were raising awareness and providing tips to help you overcome the discomfort associated with Tech Neck.
Repetitive movements of the neck, usually looking down at a phone screen or prolonged slouched position while at your desk can gradually shift your head forward. This is called forward head posture which can lead to:
The human head weighs around 4.5 to 5.5 kg. When you move your head forward, the strain on your neck muscles increases significantly. At a 45-degree angle, the head exerts roughly 20 kg of force on your neck. Multiply that by hours a day, every day, and it’s no wonder that it can cause these symptoms previously mentioned.
Bring your phone, laptop, or monitor to eye level. Avoid looking down at your lap or hunching over for long periods.
Every 30 minutes, take a posture break. Stand up, take a break mentally and physically and do a quick neck stretch.
Improving your posture isn’t just about standing up straight, it’s about improving strength where it matters. At Invigorate Health and Performance, we focus on rehabilitating the muscles that support your neck, shoulders, and upper back. We use targeted exercises as well as hands-on care to help you move better.
Using supportive chairs, sitting at a proper desk height, and aligning your screen directly in front of you can all help to reduce strain on the neck. We recommend using the ‘90-90-90 rule’ at your desk.
If tech neck is starting to affect your daily life, don’t wait until it gets worse. At Invigorate Health and Performance, we take a personalised approach to care. We assess your posture and strength to deliver hands-on treatment and tailored rehab plans to help strengthen muscles and support you back to recovery. Our goal is to get you feeling better, moving better, and back to doing the things you love, without that constant nagging neck pain. Make sure you book in if you need some help getting that neck pain sorted!
We have heaps of tips, stretches, and simple posture hacks for Tech Neck! Follow us on our socials for practical advice on how to overcome tech neck and move better throughout your day.
(Published Jul 30, 2025)
Written by: Helena Kotronis
