What Is Tech Neck?
Tech neck (also called text neck or computer neck) is the strain on your neck muscles and spine from looking down at screens for extended periods. It's become an epidemic in our device-obsessed world.
Symptoms include:
- Stiff, aching neck muscles
- Pain in the upper back and shoulders
- Headaches starting at the base of the skull
- Reduced range of motion
- Muscle spasms
The Physics of Forward Head Posture
Your head weighs about 10-12 pounds when properly aligned over your spine. But for every inch your head moves forward, the effective weight on your neck increases dramatically:
At 60 degreesâcommon when looking at a phone in your lapâyour neck bears approximately 60 pounds of force. That's like carrying an 8-year-old child on your neck. For hours.
The damage is cumulative. It's not one hour of bad posture that hurts you. It's thousands of hours over months and years. The muscles shorten, the spine curves, and the pain becomes chronic.
Why Breaks Matter
Your neck muscles aren't designed to hold static positions for hours. They need regular movement to:
- Restore blood flow and flush metabolic waste
- Return to neutral position and reduce compression
- Prevent the "creep" of ligaments under sustained load
- Maintain range of motion
Even perfect ergonomics won't save you if you don't move. The best posture is your next posture.
Your Neck Needs Interruptions
Tired Budgie screams when it's time to move. You'll reset your posture, stretch your neck, and give your muscles a break.
Try Tired Budgie â FreeNeck Stretches for Screen Workers
- Chin Tucks â Pull chin straight back (make a double chin), hold 5 seconds, repeat 10x
- Neck Tilts â Tilt ear toward shoulder, hold 30 seconds each side
- Neck Rotation â Slowly turn head left and right, holding at each end
- Shoulder Rolls â Roll shoulders backward in circles, 10 times
- Upper Trap Stretch â Hold chair with one hand, tilt head away, hold 30 seconds