By Holly Grace Callis | Published on August 4th, 2025
You're on your phone or laptop when it starts: a dull ache at the base of your neck or a pinch between your shoulders. This is tech neck. It’s one of the most common posture issues people face from too much screen time.
Tech neck happens when you hold your head forward for long periods. This position strains the muscles in your neck, shoulders, and upper back. Over time, it can lead to chronic pain and poor posture.
The good news is that tech neck is reversible. With a few daily habits and support tools, you can reduce pain, restore alignment, and prevent it from coming back.
Tech neck is pain and stiffness caused by looking down at a screen for too long. It’s most common in people who use phones, tablets, or laptops for many hours a day. This position pulls your head forward, placing pressure on your neck muscles and spine.
You may also hear it called “text neck” or “screen neck.” Whatever the name, the cause is the same: too much screen time without enough support or movement.
Tech neck does more than make your neck sore. It affects how your whole upper body functions and how well you feel throughout the day.
Your neck and shoulder muscles work harder when your head leans forward. This overuse causes tightness, soreness, and fatigue.
Over time, your neck can lose its natural curve. This misalignment can lead to pressure on joints and nerves, sometimes causing numbness or radiating pain.
Poor posture reduces blood and oxygen flow to the brain. This can cause tension headaches, lower energy, and make it harder to focus.
Tech neck doesn’t require extreme changes. Research from the University of Alabama at Birmingham shows that small, daily habits can make a noticeable difference in neck pain.
Here are five things you can do to help restore posture, reduce pain, and support long-term recovery.
Keeping screens at eye level reduces the forward pull on your neck. Raise your monitor so you’re not tilting your head down. Use a phone stand to bring your screen up to your line of sight. These simple changes reduce muscle strain throughout the day.
Frequent movement helps keep your muscles relaxed and your spine mobile. Every 20 to 30 minutes, take a short break. Roll your shoulders, gently stretch your neck, or stand and reset your posture. These short breaks help stop stiffness before it builds.
Your body needs recovery time. A supportive pillow helps your neck hold its natural curve while you sleep. The Thera Pillow and Mirella Contour Pillow are designed to reduce neck tension and prevent soreness in the morning. It also provides mild traction and heat therapy to relax tight muscles overnight.
If your body struggles to stay upright on its own, external support can help. Tools like contour pillows or posture braces guide your spine into better alignment. These devices gently open your chest and reduce slouching, making good posture feel more natural over time.
Posture correction needs both stretching and strengthening exercises. Focus on exercises that target your upper back, including the traps, rhomboids, and rear delts. Rows, reverse flys, and band pulls are effective options. A strong upper back helps you hold a neutral position without effort.
Mild cases of tech neck can improve in as little as two to three weeks with consistent effort. Daily stretching, ergonomic adjustments, and sleep support can make a noticeable difference quickly.
More severe cases may take one to two months. Recovery depends on how long the posture issue has been present and how consistently you follow your treatment plan. Staying consistent is the key to lasting change.
Tech neck is a modern posture problem, but it has a clear path to recovery. By adjusting how you use screens, supporting your body during rest, and strengthening key muscles, you can relieve pain and restore alignment.
Callixe offers tools designed to support the neck and spine where they need it most. If you’re dealing with stiffness, fatigue, or recurring headaches. Start feeling better today.
Yes. Most cases of tech neck respond well to daily stretching, posture training, and ergonomic tools like the Thera Pillow.
Tech neck is caused by repeated forward head posture. It happens when people look down at phones, laptops, or tablets for extended periods. Poor screen setup, weak postural muscles, and lack of movement all make it worse.
Not usually. But if left untreated, tech neck can lead to chronic pain, nerve compression, or movement limitations that interfere with daily life.
It can cause lasting changes if ignored for years. With the right support, most people can reverse or greatly improve their symptoms through consistent posture work and mobility care.
