How 'Tech Neck' Is Plaguing Remote Workers and Programmers Alike
Neck strain from prolonged screen use, often referred to as tech neck, has seen a significant increase in recent years. Studies indicate a sharp rise—up to 70% among programmers—since remote work became prevalent. Now, experts are suggesting simple exercises to alleviate the discomfort caused by hours of hunching over devices.
The issue has grown notably since 2021, particularly among office workers, programmers, and call-centre staff. Research by the German Society for Orthopaedics and Trauma Surgery found a 40–60% increase in reported cases, with programmers being the most affected. The shift to home offices during the pandemic exacerbated posture habits, as many worked on laptops or makeshift setups for extended periods.
Tech neck develops when the head is thrust forward for extended periods, straining neck and shoulder muscles. Poor ergonomics, such as screens placed too low, force the neck into unnatural angles. Holding smartphones or tablets at waist level also increases the risk, as the neck bends sharply downward.
Physiotherapists recommend minor adjustments to reduce strain. Screens should be positioned with the top edge a hand's width below eye level. Phones and tablets should be raised closer to face height, reducing extreme neck flexion.
Simple exercises can help relieve tension. One involves sitting straight, reaching the right hand behind to grip the chair's edge, then tilting the head gently to the left. Slow, controlled movements—like tilting the head side to side—also loosen tight muscles and boost blood flow. Regular practice, combined with better posture, often lessens discomfort over time.
Severe or persistent pain, however, requires professional assessment. A doctor or physiotherapist can identify the cause and tailor a treatment plan if symptoms worsen or spread to the arms.
The rise of tech neck reflects how modern work habits impact physical health. Basic ergonomic fixes and daily stretches can make a noticeable difference for those spending long hours at screens. For lasting relief, experts emphasize consistency in both posture and movement—along with seeking help if pain doesn't subside.
