Spending long hours on your phone or laptop? You might be putting unnecessary strain on your neck without realizing it. In this blog, discover 7 physiotherapist-approved tips to prevent tech-related neck pain — from screen positioning to posture-friendly habits — and protect your spine in the digital age.
Neck pain has quietly become one of the most common complaints among working professionals and teens — and gadgets are to blame. If you spend hours on your phone, tablet, or laptop, chances are you’re putting unnecessary strain on your neck and shoulders. This is known as “tech neck.”
Here are 7 physiotherapist-approved tips to reduce strain and protect your neck in the digital age
Learn 7 expert-backed tips to reduce neck strain while using gadgets. Therapoint Physiotherapy Clinic in Bangalore offers ergonomic advice and treatment for tech-related pain.
How to Prevent Neck Pain from Phone and Laptop Use | Therapoint
Neck pain has quietly become one of the most common complaints among working professionals and teens — and gadgets are to blame. If you spend hours on your phone, tablet, or laptop, chances are you’re putting unnecessary strain on your neck and shoulders. This is known as “tech neck.”
Here are 7 physiotherapist-approved tips to reduce strain and protect your neck in the digital age.
1. Raise Your Screen to Eye Level
When your screen is too low, you instinctively bend your neck forward. This puts extra pressure on the cervical spine. Use a laptop stand or stack books under your device to bring it up to eye level. The top of your screen should align with your eyes.
2. Keep Your Posture in Check
Sit with your back straight, shoulders relaxed, and ears aligned with your shoulders. Avoid slouching forward or hunching over your desk. If needed, use a lumbar support cushion to maintain a neutral spine.
3. Limit Continuous Screen Time
Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. This reduces both neck tension and eye strain.
4. Use Voice Commands or Headsets
That quick phone call might be hurting more than you think.
Poor phone posture can strain your neck and shoulders — switch to hands-free options for a pain-free life.
5. Adjust Your Chair Height and Arm Supports
Make sure your chair allows your feet to touch the floor with knees at 90 degrees. Armrests should support your forearms without elevating your shoulders. Proper alignment helps reduce upper body tension.
6. Incorporate Neck Stretches Daily
Simple exercises like neck rotations, chin tucks, and shoulder rolls can counteract stiffness caused by prolonged sitting. Just a few minutes a day can make a big difference. (Need a guided routine? Visit Therapoint for an in-clinic session.
7. Avoid Bedtime Browsing
Lying in bed with your phone or laptop places your neck in awkward positions for extended periods. If you need to check your phone, sit up with support or keep the session brief. Better yet — make your bedroom a gadget-free zone.
Your neck carries the weight of your head — literally. Don’t let gadgets make it harder. If you’re already experiencing pain or stiffness, early physiotherapy intervention can prevent long-term damage.
At Therapoint Physiotherapy Clinic, we offer personalized ergonomic assessments and therapy plans to treat and prevent gadget-related strain. Book a session and let our experts guide you toward a pain-free lifestyle.
Welcome to Therapoint, where your recovery and well-being are at the heart of everything we do. We specialize in personalized physiotherapy treatments that help you recover from pain, injuries, or surgery — faster and safer. Our expert-led care helps you move better and get back to doing what you love..
To ensure effective and customized recovery, we combine traditional techniques with modern physiotherapy methods. Here are some of our most sought-after therapies:
- Electrotherapy
- Manual therapy
- Trigger point therapy
- Dry needling
- Taping
- Cupping
- McKenzie therapy
- Wax therapy
- Mobilization therapy
- And Other Therapies
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