Tech Neck Season: Reset Your Posture After Screen Time Overload
Between online shopping, holiday movie marathons, year-end reports, and family FaceTime calls, December often means more screen time than ever. While we’re busy wrapping up the year, our bodies—especially our necks and backs—may start feeling the strain of prolonged device use.
This digital overload is a common contributor to what physical therapists refer to as “tech neck.” Characterized by forward head posture, neck stiffness, upper back pain, and tension headaches, tech neck is no longer just a workplace issue—it’s now a year-round challenge, especially during the holidays.
What Is Tech Neck?
“Tech neck” happens when we spend long periods looking down at phones, tablets, or laptops. This forward-leaning posture puts extra pressure on your cervical spine (neck), pulling the muscles and joints out of alignment. Over time, this can lead to chronic discomfort and even long-term changes in posture.
Physical Therapy Can Help:
Physical therapists are experts in postural alignment and can identify muscle imbalances, restricted mobility, or weak areas contributing to your discomfort. They’ll guide you through:
-
Postural re-education
-
Strengthening exercises for the neck, shoulders, and upper back
-
Ergonomic adjustments for your workstation or home setup
-
Manual therapy and gentle stretches to relieve tension
Simple Ways to Fight Tech Neck at Home:
-
Use a screen stand or prop up your device to eye level
-
Set a timer to take movement breaks every 30–45 minutes
-
Try chin tucks (gently pull your head straight back, like making a double chin)
-
Open your chest with doorway stretches or shoulder blade squeezes
-
Watch your pillow height—a supportive sleep setup matters, too
Give Yourself the Gift of Better Posture
Whether you're working, unwinding, or video chatting with loved ones this season, your body will thank you for paying attention to your posture. If pain or stiffness is creeping in, a physical therapist can help you reset and realign for a healthier, happier holiday season.