How to fix your posture for good: This is the hidden ne…

Nearly all Brits now spend hours using screens each day: whether it’s hunched over your laptop during the commute or endlessly browsing social media before bed. But while you might imagine the biggest victim of doing so is your attention span, it could actually be your spine.

Tech neck – a term for pain, stiffness and soreness in the neck and shoulders felt after staring down at a screen – now affects an estimated 70% of British office workers and teens. Unlike more obvious problems such as back pain or trapped nerves, tech neck is often dismissed as an annoying but inevitable side effect of our digital lives – but it’s actually flagging progressive damage to your cervical spine that, if left untreated, can escalate to more serious joint, muscle and nerve issues.

Without proper knowledge, it’s easy to waste time and money on quick fixes that won’t address the root cause of your discomfort. So we spoke to Louisa Drake – personal trainer, Pilates specialist and founder of The Louisa Drake Method (LDM) – about the best ways to protect your posture and avoid injury. From the reasons it occurs to whether you can really reverse the damage for good, here’s the complete guide to understanding and treating this increasingly common condition.

What exactly is tech neck and why do some people develop it?

Tech neck is a repetitive strain condition affecting the cervical spine (the neck region of your backbone) and surrounding soft tissues, says Drake. It develops as a result of prolonged positions where you look down or forward at screens. It’s characterised by a forward head posture – where your head juts forward from your shoulders – creating a curved upper back and strained neck position (basically, a nasty hunch).

When you tilt your head forward and down, your deep neck flexor muscles (which support proper head position) become weak and inactive, whilst the muscles at the back of your neck become overstretched and strained. Meanwhile, your chest and shoulder muscles tighten, pulling your shoulders forward. This creates a self-reinforcing cycle of poor posture and the development of tech neck.

The condition’s severity can vary: it usually begins as a temporary response to holding unnatural positions for extended periods – but in certain individuals, it then escalates into chronic pain and structural changes.

The biomechanics are startling: for every inch your head moves forward from proper alignment, it adds approximately 4.5kg of extra force on your cervical spine. Your head normally weighs about 5kg (roughly the weight of a bag of potatoes), but if your head is just 3 inches forward – common when looking at phones or laptop screens – your neck is supporting an extra 13-18kg. That’s like carrying three bags of sugar on your neck all day long, so it’s unsurprising your cervical spine will feel the strain!

What are the main triggers of tech neck and which is the biggest culprit?

According to Drake (and perhaps unsurprisingly) the main culprit of tech neck is smartphone use. The average person spends between three and five hours a day on their phone, and it’s very rare they’re holding their neck in a supported, neutral position when doing so. This means cumulative stress to the area, and in turn neck pain, stiffness and potential long-term damage.

But phones aren’t the only cause for concern. Working on a laptop or a computer with the screen too low can also cause a forward hunch, as can playing on a tablet or gaming. And even if you’re proud of your minimal screentime you’re not off the hook: sitting curled over a book can cause the same repetitive strain to those all important neck muscles!

Who’s most at risk of developing tech neck?

You might imagine the higher your screen time, the greater your risk of the condition. But as Drake explains, it’s actually more dependent on what electronics you’re using and how your body is positioned while you’re using them.

The highest risk category is children and young adults; especially the one in five who spend more than seven hours a day hunched over their screen. Drake says her fellow professionals have reported to her seeing tech neck symptoms in children that are as young as eight.

Remote workers and students who often work at a laptop rather than a desktop are also particularly affected, as are healthcare professionals who spend hours looking down during procedures or while completing documentation.

How can tech neck be treated?

While stretching can provide short-term relief, Drake says that lasting improvement comes from strengthening the muscles that support the neck and upper back. Experts agree that tech neck is less about one bad habit and more about a gradual weakening of the postural muscles through repetition, so treatment needs to focus on retraining the body, not just releasing tension.

To immediately ease stiffness, begin with gentle mobility work. Chin tucks – drawing your chin straight back as if making a double chin, then releasing – help restore proper alignment and activate deep neck flexors.

Slow, controlled neck rotations to each side can ease stiffness, while tilting your ear towards your shoulder stretches the upper trapezius. The levator scapulae (a muscle that runs from the shoulder blade to the neck) can be released by looking down towards your armpit and gently applying pressure with your hand. Heat therapy, such as applying a warm compress for 15–20 minutes, also helps relax tight muscles before stretching.

For longer-term results, the focus should shift to strengthening. Scapular squeezes – drawing the shoulder blades together and down – improve posture by counteracting the rounded shoulders caused by screen use. Wall angels, performed by standing with your back flat against a wall and sliding your arms up and down in a ‘snow angel’ motion, build endurance in the upper back.

Prone cobra lifts (lying face down, then lifting the chest slightly off the floor with arms by the sides) strengthen the neck extensors and postural stabilisers. Even a few minutes of these movements each day can start to reverse muscle imbalances.

Those with persistent discomfort may benefit from professional support. Physiotherapists can prescribe targeted exercises for the cervical spine, while massage therapy or myofascial release can loosen tight fascia and improve blood flow. Chiropractic adjustments or postural retraining programmes can also help, provided they’re done under the guidance of a qualified practitioner.

How can tech neck be prevented going forward?

Prevention largely comes down to awareness. The first rule is simple: your screen should meet your eyes, not your neck. Raising your laptop on a stand, using an external keyboard and mouse, or propping your phone at eye level all help to reduce the forward head tilt that causes strain.

Workspace setup matters, too. Keep your monitor roughly an arm’s length away and level with the top of your screen at or just below eye height. Sit with your feet flat on the floor, knees and hips at right angles, and elbows bent to about 90 degrees. A chair with proper lumbar support encourages a neutral spine, and regular posture checks throughout the day can stop bad habits from creeping back in.

Movement breaks are crucial. Standing up, stretching, or rolling your shoulders every 30-45 minutes resets the muscles before stiffness sets in. Following the 20-20-20 rule – every 20 minutes, look 20 feet away for 20 seconds – gives both your eyes and your neck a much-needed reset.

Strength work, yoga, pilates and functional movement training should also become a weekly priority if you’re a big screen user. Drake created The Louisa Drake Method specifically to help with postural issues like tech neck, a comprehensive programme that helps address the root causes of discomfort that can be completely virtually. Aim for short, targeted sessions three to four times per week focusing on the neck, shoulders and upper back.

Sleep posture plays a role, too. Use a supportive pillow that maintains the natural curve of your neck and avoid stacking pillows too high, which can push the head forward. Even reading in bed can strain the cervical spine if the head is tilted down for too long, so use a cushion to prop your book or tablet up to eye level.

Find out more about The Louisa Drake Method at www.louisadrake.com