Tech neck: why your neck aches after screen time — and 6 simple fixes

If your neck and shoulders feel tight by the end of the workday, you're in good company. Hours of looking down at a laptop or phone are one of the most common reasons adults feel stiff — so common it has a nickname: tech neck.

What's actually happening

Your head weighs around 5 kg. When it's balanced over your shoulders, your neck barely notices. Tilt it forward to look at a screen and the muscles at the back of your neck have to work much harder to hold it up. Hold that position for hours and those muscles get tired, tight and sore.

Six fixes that actually fit into a workday

• Raise your screen. The top of your monitor should be roughly at eye level. A stack of books under a laptop plus a separate keyboard works fine.
• Bring your phone up, not your head down. Hold it closer to eye height when you read.
• Move every 30–45 minutes. Stand up, roll your shoulders back five times, and look into the distance for 20 seconds.
• Try chin tucks. Sit tall, gently draw your chin straight back (like making a double chin), hold for 5 seconds, repeat 10 times.
• Add warmth after work. Gentle heat helps tight muscles relax and feels great at the end of the day.
• Check your pillow. A pillow that keeps your neck in line with your spine helps you wake up looser.

Where a heated neck pillow fits in

A heated massage pillow won't replace good habits, but it makes the 'unwind' part easy: 15 minutes of warmth and gentle massage on the sofa after work is a simple way to let your shoulders drop. Use it as part of your routine, not as a fix for pain that isn't going away.