Your laptop and phone may be quietly damaging your spine. “Tech neck” is a condition caused by constant downward head tilt, straining your cervical spine. With rising cases among youth and remote workers alike, signs like neck pain, headaches, and slouched posture shouldn’t be ignored. Early awareness and small daily changes can help prevent chronic, lifelong discomfort.
iStockTech neck, a growing health concern from prolonged screen use, is affecting not just adults but even 12-year-olds. Caused by poor posture while looking down at devices, it leads to neck pain, stiffness, and long-term spinal damage. (Representational image: iStock)
In a world wired to work, scroll, stream, and swipe, a new condition is slowly creeping up our spines—literally. It’s called “tech neck,” and if you’ve been spending endless hours hunched over a laptop or phone, chances are you’re already a victim. From teenagers glued to online classes and mobile games to remote-working adults chasing deadlines, tech neck doesn’t discriminate by age.
In a report from the Financial Express, Dr. Navita Purohit Vyas, Head of Pain and Palliative Medicine at Mumbai’s Kokilaben Dhirubhai Ambani Hospital said that, “We are seeing more teens and even 12-year-olds coming in with neck and back pain. It’s mainly due to too much screen time and poor sitting posture.”
The Modern Posture Crisis
Tech neck refers to the strain placed on the cervical spine from constantly looking down at digital devices. The average adult now spends up to eight hours a day in this position, and the damage adds up. What starts as mild stiffness can spiral into chronic pain, nerve compression, and even early-onset spinal arthritis.
“If you’re experiencing constant neck or shoulder pain, stiffness, or frequent headaches starting from the base of your skull, it’s not just stress or bad sleep—it could be tech neck,” Dr. Vyas warns. Other symptoms include tingling or numbness in the arms and fingers, and a visibly hunched posture with the head jutting forward like a turtle stuck in a work-from-home shell.
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Tech neck refers to the strain placed on the cervical spine from constantly looking down at digital devices. The average adult now spends up to eight hours a day in this position, and the damage adds up. (Representational image: iStock)
The Youngest Casualties of Convenience
What’s alarming is how young the affected demographic is becoming. In 2024, nearly a quarter of workers aged 16 to 26 reportedly called out of work due to tech neck-related issues. Even children are increasingly seeking medical help for posture-related pain. Once seen as a problem for desk-bound professionals, tech neck is now an issue in schoolyards, where slouching over tablets is as common as playing tag once was.
The good news? Tech neck is preventable and, in many cases, reversible. The key lies in early awareness and proactive change. Experts recommend elevating your screen to eye level, taking frequent stretch breaks every 20–30 minutes, and integrating neck-strengthening exercises like chin tucks and shoulder rolls into your routine. Even something as basic as sitting upright with feet flat on the floor and a supported lower back can make a major difference.
Most importantly, Dr. Vyas advocates for setting screen-time boundaries—especially for children—and encouraging more offline and outdoor activities. “People often ignore the issue until the pain becomes chronic. But just like we manage diet and sleep, screen posture needs to be part of our daily health consciousness.”
Why You Shouldn’t Ignore It
Tech neck may seem like a small ache today, but its long-term consequences are anything but. Left untreated, it can lead to disc damage, chronic inflammation, and even permanent spinal issues. In a culture obsessed with productivity and connectivity, protecting your posture could be the most revolutionary act of self-care.
So, the next time your neck hurts, ask yourself: is it just stress—or is your tech turning your spine against you?
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