Tech Neck & Shoulder Pain: How to Prevent It With Proper Screen Positioning

Ever caught yourself hunched over your phone or laptop, neck craned forward, shoulders rounded, eyes squinting? You’re not alone—and you're probably feeling it too. That nagging ache in your neck and shoulders? That’s tech neck.

With more of us working on screens all day (and scrolling in our downtime), it’s no wonder forward head posture and upper body tension have become so common. But with a few smart setup tweaks and simple daily movements, you can prevent and even reverse these postural pains.

What Exactly Is “Tech Neck”?

Tech neck refers to the strain placed on your neck and upper back when you look down at devices for extended periods. Over time, this forward head posture can lead to:

• Stiffness and soreness in the neck and shoulders

• Headaches

• Reduced mobility

• Long-term postural issues

• Nerve compression in more serious cases

The good news? It’s preventable—and reversible.

Screen Positioning: The #1 Fix for Tech Neck

Your screen setup is the foundation of your posture. Here’s how to get it right:

For Desktops and Laptops

• Eye level is key – The top of your screen should be at or just below eye level. This prevents you from looking down and craning your neck forward.

• Distance matters – Keep the screen about an arm’s length away to avoid leaning in.

• Use a laptop stand or riser – If you work on a laptop, elevate the screen and use an external keyboard and mouse to maintain a neutral neck and shoulder position.

  
  

For Phones and Tablets

• Hold your device at eye level whenever possible.

• Avoid long periods of looking down—use a stand or prop your elbows up on a cushion to raise your screen.

• Take frequent breaks to reset your posture.

Daily Exercises to Fight Forward Head Posture

A few simple exercises can go a long way in counteracting screen slouching:

1. Chin Tucks

• Sit tall and gently draw your chin back (not down) to create a “double chin.”

• Hold for 5 seconds, repeat 10 times.

• Great for strengthening deep neck stabilisers.

  
  

2. Wall Angels

• Stand with your back flat against a wall, arms at 90°.

• Slowly slide your arms up and down the wall like a snow angel.

• Helps strengthen upper back and open tight chest muscles.

  
  

3. Shoulder Blade Squeezes

• Sit or stand tall. Gently pinch your shoulder blades together and hold for 5–10 seconds.

• Repeat 10 times, 2–3 times daily.

  
  

4. Neck Mobility Stretch

• Gently tilt your head side to side, forward and back, holding each position for 15–30 seconds.

• Loosens up tight neck muscles and improves mobility.

Bonus Ergonomic Tips

• Use a headset for long calls to avoid tilting your head.

• Adjust your chair height so your elbows are at 90°, and your shoulders can relax.

• Take breaks every 30–60 minutes to reset your posture and move around.

• Strengthen your upper back with resistance training or Pilates to help support better posture long term.

The Takeaway

Tech neck isn’t just a buzzword—it’s a real and growing problem, especially for screen-heavy workforces. But it doesn’t have to be your normal. With the right screen positioning, some regular stretching, and a few postural tweaks, you can keep your neck happy, your shoulders relaxed, and your spine aligned.