1. ‘Tech neck’, also known as ‘text neck’, is the most common cause of neck pain.
2. When looking down at your phone, the stress load on your neck can reach up to 27kg.
3. To manage neck pain, take regular movement breaks every 30 minutes. Also, when viewing a screen, try keep it close to eye level instead of looking down at it. When neck pain persists for several weeks or causes pain or numbness along the arm, hand or fingers, consult a doctor.
The most common cause of neck pain is caused by prolonged use of smartphones and laptops in a forward-bending posture.
The main cause of neck pain is...
Whether you call it ‘tech neck’ or ‘text neck’, today’s most common cause of neck pain is the same – stiffness and upper back discomfort caused by prolonged use of smartphones and computers (especially laptops) in a forward-bending posture.
“The more you crane your neck, the more weight it has to carry. When you lean your head forward away from its neutral position – where your ears and shoulders are aligned – even by an inch, the weight of your head dramatically increases,” explained Associate Professor Tan Kian Hian, Senior Consultant from the Department of Anaesthesiology and Pain Management Centre at Singapore General Hospital (SGH), a member of the SingHealth group,
“The average adult head weighs about 5kg. As it (the head) tilts forward known as neck flexion, the load on the neck increases. To counteract gravity, the neck muscles have to work much harder,” echoed Senior Principal Physiotherapist, Adjunct Assistant Professor Philip Cheong, also from SGH.
“At about 60 degrees of flexion, a common angle when looking down at a phone, the load on the neck can reach around 27kg,” he warned.
However, posture alone isn’t the only cause of neck pain. Lack of movement, not taking regular breaks and elevated stress or anxiety levels are also important contributing factors.
This may explain why some (especially young adults) appear to escape tech neck despite spending long hours on their devices due to better physical conditioning and muscle endurance.
ONE powerful way to avoid neck pain is…
Senior Principal Physiotherapist, Adj Asst Prof Cheong shared that the single most powerful way to prevent tech neck pain is to take regular movement breaks every 30 minutes or so.
“The key is regular movement and small adjustments. Take micro breaks. During these breaks, do simple exercises such as:
- Rotating your neck from left to right in a controlled movement (neck rotations),
- Rolling your shoulders backwards, and
- Shoulder shrugs
Besides regular movement breaks, other strategies to reduce neck pain include:
- Ergonomic positioning
When viewing phones and handheld devices, hold them up to your eye level instead of bending your neck down – however, this creates another problem of increasing strain on arms, shoulders and wrists. For computer screens and monitors, try adjusting them to just below eye level. For more ergonomic work station tips, check out this article.
- Perform strengthening exercises
When working out, include exercises that strengthen the upper back and neck.
- Be mindful when using electronic devices
Reduce overall screen time and be aware of your posture using electronic devices.
- Keep stress in check
“When we are stressed or anxious, this can make the neck and shoulder muscles stay slightly tense even when we are at rest and reduce natural movement. All these can contribute to neck discomfort and make symptoms worse,” Dr Cheong added.
4 Exercises to relieve neck pain
1. Neck rotation
Do 10 reps every hour when sitting for long periods.
How to do the exercise
1. Stand with feet shoulder-width apart and shoulders relaxed. Look straight ahead.
2. Slowly turn your head to the left in a controlled smooth movement. Rotate as far as is comfortable. You should feel a gentle stretch, not pain. Hold for 2–3 seconds.
3. Slowly bring your head back to the starting position.
4. Slowly turn your head to the right in the same controlled manner.
5. Hold for 2–3 seconds. Return to the starting position. This is one repetition. Repeat.
2. Shoulder shrug
Do 10 reps per set, 3 sets daily.
How to do the exercise
1. Stand with feet shoulder-width apart. Place a resistance band under both feet (the resistance level should be enough for you to feel some muscular fatigue at the end of each set) and hold one end of the band in each hand. There should be some tension in the band. Let your arms hang naturally by your sides.
2. Slowly raise both shoulders towards your ears, as high as you can go. There's no need to hold the position. Keep your arms straight and avoid bending your elbows.
3. In a slow, controlled movement, lower your shoulders back down. Don't drop your shoulders abruptly. This is one repetition. Repeat.
3. Shoulder roll
Do 10 reps every hour when sitting for long periods.
How to do the exercise
1. Stand with feet shoulder-width apart. Keep your back straight and your arms relaxed by your sides.
2. Gently lift both shoulders towards your ears.
3. Gently roll your shoulders backwards, in a big circle.
4. Return to the starting position. Repeat.
4. Low row
Do 10 reps per set, 3 sets daily.
How to do the exercise
1. Secure a resistance band to a sturdy object like a metal gate (the resistance level should be enough for you to feel some muscular fatigue at the end of each set). It should be at waist height. Stand with feet shoulder-width apart and look forward. Hold one end of the band in each hand. Thumbs should be facing up. Keep your arms straight in front of you. The band should be slightly taut.
2. Pull your hands towards your waist, driving elbows straight back, in a rowing movement. Squeeze your shoulder blades together for 1 second at the end of the movement.
3. Extend your arms forward slowly. Maintain a neutral spine throughout. This is one repetition. Repeat.
When to seek medical help for neck pain
While mild neck pain can improve with posture correction and exercise, some situations require medical attention. You should consult a doctor if you experience:
- Neck pain that persists for several weeks
- Worsening headache
- Severe neck stiffness or restricted movement
- Pain that radiates down the arm
- Numbness or tingling in the hands or fingers
- Weakness in the arms or hands
These symptoms may indicate more serious conditions such as a pinched nerve, disc injury or spinal problems.
Ref: F26
Related articles:
Managing Neck Pain: How Safe are Neck Massages and Chiropractic Neck Adjustments?
Treatment for Back and Neck Pain
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