Tech Neck: A Modern Workplace Problem

When people think about neck pain at work, they often blame stress or “bad posture.” In reality, tech neck has become one of the most common ergonomic issues in modern workplaces — particularly in people working on laptops, hot -desking, or using multiple screens without proper setup.

What Is Tech Neck?

Tech neck occurs when the head sits forward of the shoulders for prolonged periods. This typically happens when:

• Screens are positioned too low

• Laptops are used without external equipment

• Phones are viewed for long periods

  
  

From a technical perspective, this posture increases load through the cervical spine. Muscles in the neck and upper back must work continuously to support the weight of the head, leading to fatigue and discomfort over time.

Risks of Tech Neck

If left unaddressed, tech neck can lead to:

• Ongoing neck and shoulder pain

• Headaches, including cervicogenic headaches

• Upper back stiffness and tightness

• Reduced concentration and mental fatigue

  
  

Many people also report feeling more irritable or drained by the end of the day, even if their workload hasn’t changed.

How to Resolve Tech Neck

Simple ergonomic changes can make a significant difference:

• Raise screens to eye level: when screens sit too low, the head naturally drops forward. Lifting screens to eye level helps keep the neck in a more neutral position, reducing unnecessary strain

  
  

• Use an external keyboard and mouse with laptops: laptops force users to choose between good screen height and good arm position. External equipment allows both to be set correctly at the same time.

  
  

• Sit with ears aligned over shoulders: this alignment reduces the load placed on neck muscles and joints. It shouldn’t feel rigid, just balanced and supported.

  
  

• Take regular posture breaks throughout the day: even well-supported postures become tiring if held too long. Brief breaks to stand, stretch, or move help reset the neck and upper back.

  
  

The goal isn’t perfect posture, but reducing the amount of time spent in strained or unsupported positions.

How Ergonomics Helps

Ergonomics focuses on supporting the body, rather than asking muscles to work constantly just to maintain posture:

• Reduces load on neck joints and muscles: proper screen height and seating alignment allows the workstation to carry the load, instead of overworked neck muscles

  
  

• Decreases headache frequency: by reducing sustained tension through the neck and upper back, ergonomics can significantly lower the frequency of posture related headaches

  
  

• Improves comfort and focus: when discomfort is reduced, people are less distracted by pain and fatigue, allowing them to concentrate more effectively throughout the day

  
  

• Helps prevent symptoms from returning: addressing the cause of tech neck, not just the symptoms, makes long term relief far more likely

At Urban Ergonomics, we educate people on how to adjust their own workstations, empowering them to manage their health long term.