Tech Neck Is Real: How Your Phone Is Wrecking Your Posture (and How to Fix It)

Think about how many hours you spend on your phone or computer every day. Now, picture how you’re sitting or standing while using them. Chances are, your head is tilted forward, your shoulders are rounded, and your back isn’t supported the way it should be.

It may not seem like a big deal in the moment, but that “tech neck” posture adds up—and it can take a serious toll on your body over time.

Why Posture Matters

Your posture isn’t just about standing up straight—it’s about how your body supports itself during everyday activities. Good posture keeps your spine in alignment, reduces unnecessary strain, and allows your muscles and joints to work efficiently.

Poor posture, on the other hand, creates imbalances that can lead to pain, stiffness, and even long-term injuries.

And here’s the kicker: for every inch your head tilts forward, the load on your neck nearly doubles. When you’re scrolling on your phone with your chin tucked down, your neck could be holding the equivalent of a bowling ball—or two. No wonder so many people in their 20s, 30s, and 40s complain of neck and shoulder pain!

Common Problems from Poor Posture

• Neck and shoulder pain – That constant forward tilt puts stress on muscles and joints.

• Headaches – Tension in the neck often radiates upward.

• Back pain – Rounded shoulders and a slouched spine adds strain your back.

• Decreased energy – Poor posture can make it harder for lungs to expand, making breathing less efficient.

• Reduced confidence – Body language affects how others (and you) perceive yourself.

How to Improve Your Posture

1. Check In Often

Every hour, do a quick posture scan. Is your head forward? Shoulders rounded? Gently reset by drawing your shoulders back and aligning your ears with your shoulders. You can set a reminder on your smart watch, phone or computer.

2. Adjust Your Screens

Keep your phone at eye level instead of tilting your head down. At your desk, raise your monitor to a proper ergonomic level so you’re not craning your neck forward.

3. Strengthen Your Core & Upper Back

Strong muscles make it easier to maintain good posture. Exercises like planks, rows, and shoulder blade squeezes are simple but powerful.

4. Stretch Tight Muscles

Counteract “tech neck” with chest openers, neck stretches, and upper back mobility work. A few minutes a day makes a big difference.

5. Get Professional Help

If pain or stiffness won’t go away, see a physiotherapist who can assess your posture, spot imbalances, and give you personalized exercises to help you move more freely and comfortably. Here at Oakmont Physio, you can request a Telehealth appointment with a physiotherapist to assess and advise on your work station set up.

Final Thoughts

Posture isn’t about being perfect—it’s about giving your body the best chance to move, breathe, and function without unnecessary strain. With a little awareness and a few simple changes, you can protect your neck, shoulders, and spine from the toll of our digital, screen-heavy lives.

Your phone may not be going anywhere—but the pain doesn’t have to stay.