The Problem of Tech Neck Pain & 5 Ways You Can Address It

The Problem of Tech Neck Pain & 5 Ways You Can Address It
March 12, 2021

What is Tech Neck?

"Tech neck” or “text neck” isn’t an official condition. Instead, it's a common way to describe pain felt in the neck area from straining the head forward to look at a screen for long periods of time.

The problem of tech neck has become common, as many of us now spend much more time working, socializing, playing games or just passing time on phone, tablet and laptop screens. Screen time has gone way up, without much consideration of how it affects posture and pain in the neck and back.

Many are finding that screen time is steadily increasing as they spend more time at home — and all of these behaviours can contribute to tech neck, poor posture and nagging pain. Regardless of how this type of neck pain starts, it can affect your daily routine and cause distress, especially if it sticks around for a while or if you already experience prolonged pain in your neck or upper back.

How do I know if I have Tech Neck?

If you’re wondering if that discomfort is coming from, or being made worse by, excessive mobile device or computer usage, some common symptoms of tech neck pain are:

  • Pain and discomfort in the head, neck and shoulders, or even in the face and jaw area
  • Difficulty maintaining good posture
  • Reduced mobility
  • Increased pain with neck flexion



What can help with managing tech neck pain?

Unfortunately, curbing screen time may not be an option for everyone as tech neck problems can arise from simply working like we do every single day. Neck pain sufferers may be able to find relief by:

  • Arching and stretching the affected area when pain arises.
  • Taking frequent breaks.
  • Adjusting the position of your phone or computer.

Continue reading to learn five simple ways to address your tech neck pain and hopefully prevent tech neck in the future.



1. Addressing Your Posture

While it may not seem like a big deal, poor posture can play a major role in the development or worsening of pain in the neck, shoulders and upper back, especially over the long-term. Practicing better posture is a simple step you can take now towards preventing pain later. To correct a hunched-over posture, pull your shoulders back and downward, pull your head back from the screen and engage your core muscles. Situate your feet flat on the floor and consider using a lumbar support cushion for your lower back as well. The goal is to evenly distribute your weight in order to put less stress on muscles, joints and ligaments.

2. Exercising and Stretching

When you align yourself properly, your head only weighs about 10 pounds, but for every inch you tilt it forward, the amount of weight placed on your spine almost doubles, contributing to strain and muscle pain. In addition to working towards correcting your posture, stretching and conditioning your neck and back muscles can help lessen stiffness and strengthen muscles to help prevent strain and injury. Tech neck sufferers can start by practicing squeezing the shoulder blades together, tucking the chin into the neck and pulling and stretching the arms across the chest. If you’re already regularly stretching and exercising, consider adding rowing or pull-ups into your workout routine.

3. Improving Your Desk Setup

To maintain an ergonomic posture while seated, try adjusting your setup with the following tips in mind:

  • Put your screen at eye level with the help of a laptop raiser.
  • Adjust the height of your chair so your forearms can lie straight and your feet can lie flat.
  • Consider adding more lumbar support with the help of a pillow or cushion.
  • Keep your mouse and other objects within short reach.
  • Take breaks and readjust regularly.

4. Massage Therapy

Pain sufferers of all kinds can derive benefit from massage therapy. Massage therapy has been shown to provide relaxation benefits, help reduce pain and stress, improve immune function and more. Pain sufferers can tailor their massage therapy to their needs, with options for different massage techniques and pressures. Those dealing with tech neck pain can communicate their discomforts with their registered massage therapist to ensure that they target your desired areas and use the appropriate amount of pressure. Getting a relaxing massage can be a great way to “reset”, both physically and mentally.

5. Use DR-HO'S Neck Pain Pro 

If you’re looking for a way to relieve neck and shoulder pain caused by work, exercise, chores or just daily living, consider DR-HO’S Neck Pain Pro! Specifically designed for use on the neck and shoulders, The Neck Pain Pro is a TENS/EMS device designed by DR-HO’S that can be used: 

  1. For relief of pain associated with sore and aching muscles including head, neck and shoulder pain due to exercise or normal household work activities. 
  2. To stimulate healthy muscles in order to improve and facilitate muscle performance. As these healthy muscles start to move, it can help increase local blood circulation, bringing nutrient-rich, oxygenated blood to those muscles. 

Key Features of the Neck Pain Pro Device: 



  1. It uses four smart electrodes to deliver targeted, deep, penetrating pain therapy for sore, achy muscles*: The electrodes deliver soothing TENS and EMS stimulation to the nerves and muscles in the neck and shoulders.
  2. It feels like a soothing massage: DR-HO’S is designed to feel like a soothing, hands-on massage. It feels like kneading, chopping, and rubbing! This makes it the perfect way to relax following a day of prolonged screen use.
  3. It can be adapted for use on other parts of the body: DR-HO’S Pain Therapy device can be detached from the Neck Pain Pro and connected to body pads to use elsewhere on the body. Are your legs sore from standing or moving all day? Struggling with a sore mid- or lower back from heavy lifting? Or do you have any hip, leg, or knee pain from exercise? This is a great feature to help you start to manage daily pain*!

Discover the benefits of DR-HO’S Neck Pain Pro

 If you’d like to learn more about Neck Pain Pro and how you can try it risk-free with a 90-Day Money-Back Guarantee, click here!