We Have a Tech-Neck Problem — Here's How to Deal With It
'Tech neck is a modern, 'trending' term used to describe neck and upper back pain, stiffness, and postural dysfunction caused by prolonged forward head posture often from looking down at phones, tablets, or laptops,' explains Florence Penny, consultant musculoskeletal physiotherapist and founder, Flow Physio London.
The side effects of tech-neck
Picture this: the head weighs 4.5 to 5.5 kgs, but for every inch it moves forward, the relative weight on the cervical spine doubles, putting continual stress on the neck. According to Penny, this isn't a 'new' problem. It's a modern evolution of classic postural imbalance that is simply amplified by the unrelenting presence of technology in our lives.
'Tech alone isn't to blame — we're moving less, exercising less, and carrying more day-to-day stress,' explains Penny. 'It's not the posture itself that causes harm, but the prolonged time spent in one static position, often under pressure, that creates strain on the body.'
Tech neck isn't about posture; your skin gets caught in the crossfire, too. Dr Milena Al Mansuri, dermatologist and founder of Dubai's Milena Aesthetics Clinic, explains that the constant downward movement of the neck leads to horizontal lines known as 'neck rings' which accelerate skin laxity. 'Over time, these creases deepen, leading to premature ageing in an area we tend to overlook and forget.'
Additionally, blue light from screens penetrates deeply into the skin, triggering oxidative stress and collagen breakdown. Dr Al Mansuri believes that the neck and decolletage are particularly vulnerable, often left unprotected and under-moisturised, leading to pigmentation, dullness, and thinning skin.
The posture fix
As a physiotherapist, Penny emphasises that people often overlook upper body and postural strength training. 'It's not just about stretching or sitting upright, but it's about challenging key muscles against resistance to build the strength needed for long-term postural support,' she explains.
She recommends simple exercises like chin tucks, wall angels, and scapular retractions to help activate deep postural muscles and open up the spine, along with stretches for neck and thoracic extension to relieve built-up tension. 'For lasting change, I suggest a physiotherapy review, as a tailored strength programme is key in helping to rebuild the postural support system so that symptoms not only improve, but are less likely to return or become chronic.'
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