Tech neck, the painful slouched posture caused by looking down at screens for long hours, is becoming a growing problem among teens.
With smartphones, laptops, and gaming now woven into daily life, health experts warn that this condition is more than an inconvenience.
If left unchecked, it can lead to spinal issues, poor posture, and long-term health challenges.
Why tech neck is a growing concern
Doctors explain that tech necks appear earlier in young people because of constant device use.
Cate Wright, a Doctor of Physical Therapy and Board Certified Orthopedic Specialist from Oklahoma City, explained, “Tech neck is pain and/or stiffness of the neck and upper back related to sustained poor posture.”
The posture is often described as a forward head tilt, rounded shoulders, and a hunched upper back.
Wright added, “Looking at a computer screen or laptop that is below eye level and increased sitting without breaks, such as in a desk job or gaming, are major contributors.”
Studies show just how much screen time is shaping kids’ health.
A 2024 Statista report revealed that 30 percent of children get their first smartphone between 12 and 13, while one in five receives one by age nine.
Many spend hours gaming, creating a higher risk for tech neck.
Research from 2023 also found that four in ten e-sports players experience regular pain, with the neck being the most common area affected.
Long gaming sessions lasting three to five hours without breaks were flagged as primary triggers, alongside the use of games as a way to cope with stress.
At the same time, 92 percent of U.S. teens ages 15 to 17 have access to a desktop or laptop at home, compared to 86 percent of younger teens.
That means nearly all young people spend a lot of screen time daily, putting their posture at risk.
How poor posture affects teens’ health
Experts say the effects of tech neck go far beyond temporary discomfort.
Dr. Sherry McAllister, president of the Foundation for Chiropractic Progress and author of “Adjusted Reality: Supercharge Your Whole-Being for Optimal Living and Longevity”, explained to Newsweek that “Posture doesn’t just affect how kids look, it also affects how they function. When the neck’s natural curve is lost or reversed, it disrupts how signals travel through the nervous system.”
This disruption can cause balance, coordination, breathing, and even sleep issues.
It may also affect mood, stress levels, and focus, making everyday challenges harder for teens.
With school and social pressures already weighing heavily, poor posture from tech neck adds another burden to their well-being.
Tech neck prevention starts with daily habits
The good news is that tech neck prevention is possible with small but consistent lifestyle changes.
Wright recommends limiting screen time when possible, raising screens to eye level, and using holders to keep devices from resting in the lap.
Taking a break every hour to stand, stretch, or walk helps ease pressure on the spine.
For students and gamers, ergonomic setups make a difference too.
Standing desks, supportive chairs, and properly positioned screens can encourage better posture during long periods of study or play.
By building these habits early, teens can learn how to fix tech neck before it becomes a lasting health issue.
Simple stretches that help fix tech neck
McAllister pointed out that the solution isn’t complicated, saying, “The good news is that research shows that targeted posture exercises can make a big difference.”
Wright also shared several stretches that can be done at home to help with posture and prevent tech neck:
- Chin tuck: Sit up tall, tuck your chin back to create a double chin while keeping your nose forward. Hold for 5 seconds, repeat 20 times.
- Cervical extension: Interlace your fingers behind your neck, then gently tilt your head toward the ceiling. Repeat up to 20 times as tolerated.
- Thoracic extension: In a chair, reach arms overhead and lean back. Place a rolled towel or foam roller between your shoulder blades for a high-backed chair, cross your arms, and extend your back. Hold for 5 seconds, repeat 20 times.
- Doorway pec stretch: Place your hands at shoulder height on a doorway, step forward until you feel a stretch in your chest. Hold 30 seconds, repeat 3–5 times.
A health challenge teens can overcome
With tech neck becoming more common in teens due to screen time, gaming, and poor posture, experts stress the importance of awareness and prevention.
The habits kids form now will shape their health later in life.
By combining posture awareness, tech neck prevention strategies, and easy stretches, families can take steps to protect their teens.
The challenge is real, but the solutions are within reach—and the sooner they begin, the easier it is to fix tech neck before it causes lasting harm.
Looking for more ways to help teens manage tech neck? The Chicago Tribune offers additional exercises designed to improve posture and ease strain:
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