Tech neck: causes of phone and screen neck pain and how to ease it

Tech neck, sometimes called text neck, is an informal label. It is used for aching, stiffness or soreness in the neck and upper back that people associate with holding the head bent forward over a phone, tablet, laptop or desk for long periods. It is not a distinct disease with its own tests or diagnostic criteria, and the NHS and Versus Arthritis pages used for this guide describe neck pain more generally rather than using the term.

What those sources do say is useful. The NHS lists bad posture, such as sitting at a desk for a long time, as one of the most common causes of neck pain, alongside the neck becoming locked in an awkward position during sleep, a pinched nerve and injuries such as whiplash. Versus Arthritis similarly lists staying in the same position for too long and poor posture at work among the causes of pain and stiffness.

So the idea behind tech neck, that sustained awkward positions can strain the muscles and joints of the neck, is consistent with UK guidance, even though the label itself is not clinical.

Versus Arthritis describes pain and stiffness in the neck as the most common symptoms. You may feel pain in the middle or on either side of the neck, and it may extend to the shoulder or upper chest. It may be painful to move your neck and the muscles may feel tight, especially after sitting or sleeping in one position for a long time.

Muscle spasm can make it difficult to turn your head, and long-lasting pain with disturbed sleep can leave you tired or low in mood. Versus Arthritis also describes numbness, pins and needles or tingling down the arm, sometimes into the fingers, when a nerve is pinched.

The NHS says there are things you can do to ease neck pain, and most episodes last only a few weeks. It lists taking paracetamol or ibuprofen, or using ibuprofen gel on the neck, using a low, firm pillow, using heat or cold packs and trying neck flexibility exercises.

For heat or cold, the NHS suggests a pack of frozen peas wrapped in a tea towel for 5 minutes, 3 times a day, or a hot water bottle wrapped in a tea towel for 20 minutes, 2 to 3 times a day. It also warns against doing anything that could be dangerous because you cannot move your neck, such as driving or cycling.

Versus Arthritis adds practical posture advice for people who use screens: check that your desk and computer screen are not too low and that your head is not bent forwards for long periods, position your mouse and keyboard comfortably, and get up regularly to stretch and walk around. It also suggests avoiding cradling the phone with your shoulder.

• Raise screens towards eye level so the head is not bent forwards for long periods.

• Take regular breaks to stand, stretch and walk around.

• Roll your shoulders back gently and bring your neck back when sitting upright, as the NHS suggests.

• Do not keep your neck in the same position for long periods.

• Keep your head level with the rest of your body when sleeping and avoid sleeping on your front.

The NHS says that in many areas you can get help such as physiotherapy from NHS community musculoskeletal (MSK) services without needing a GP referral. Versus Arthritis says treatment from a therapist together with home exercises is often all that is needed, and that a physiotherapist can suggest general or specific stretching and strengthening exercises for the neck.

Versus Arthritis also describes manual therapies such as manipulation, and other options such as acupuncture and TENS, for some people. Evidence and individual preference differ, so it is reasonable to ask a practitioner what they would expect to achieve and over what period before starting.

The NHS advises seeing a GP if neck pain or stiffness does not go away after a few weeks, if painkillers have not worked, if you are worried about the pain, or if you have other symptoms, like pins and needles or a cold arm, which could be something more serious.

Versus Arthritis says you should also speak to a healthcare professional if you have pain, tingling, numbness or weakness in the arms or legs, sudden severe pain after a fall or injury, or if you suddenly develop neck stiffness along with difficulty lifting both arms above your head. If you feel acutely unwell, or symptoms come on suddenly and severely, use NHS 111 or emergency services as appropriate.

Prevention is mostly about variety rather than perfect posture. The NHS and Versus Arthritis both stress not staying in one position for long. Changing position regularly, moving the phone up to eye level where possible, and building short movement breaks into the day are all realistic ways to reduce strain.

Staying generally active, managing stress and getting good sleep are also worth considering, as Versus Arthritis notes that worry and stress, and sleeping awkwardly, can contribute to neck pain. If symptoms keep returning despite sensible changes, an assessment by a physiotherapist can look at how you work, how you move and whether something else is going on.