How do I fix my neck pain from my computer?

We live in a technologically advanced world, so chances are that you are looking down at a screen whether you are working or simply scrolling through social media on your phone.

This may cause what is often referred to as "Tech Neck" or "Computer Neck", a type of neck strain as a result of inadequate posture while using your computer or other digital devices. So, how can you alleviate this discomfort? Let's delve into solutions.

Having the Right Posture When Working on the Computer

Stooping or slouching only promotes neck strain. To avoid these sorts of problems, you'll need to adopt proper posture techniques. Your chair must be at a height that allows your feet to sit comfortably on the floor while your buttocks are set deep into the seat.

If necessary, use a pillow for your lower back to create firm support. Make sure your head remains directly above your spine as much as possible. This Mayo Clinic resource and our guide on how to sit properly at a desk can help you better understand good seated posture.

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Treatment Options for Computer Neck

But what about when the neck strain becomes more severe? There are several treatment options available. These include physiotherapy, massages, ergonomic office modifications, or following a specifically curated exercise regimen designed to strengthen your neck muscles.

A visit to your local healthcare provider can provide further guidance tailored to your unique condition.

Reversing Tech Neck

It may be surprising to learn that tech neck is a reversible condition. If you're committed to making a few lifestyle changes, it's possible to recover from these symptoms.

Incorporating regular physical activities into your daily routine can help release muscle tension and reduce stress on your neck and shoulders. A balanced diet packed with vitamins and minerals strengthens your body from within, aiding in recovery and prevention of such conditions.

Neck Exercises to Counter Tech Neck

  • Neck Tilts and Turns: These exercises help regain flexibility and strength in your neck muscles.
  • Shoulder shrugs and rolls: These exercises help to relieve pressure on your neck and shoulder muscles.
  • Stretching: Simple stretching exercises for body flexibility and prevention of muscle strains.
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How to Prevent Neck Pain from Sitting at Your Desk

If you're experiencing neck pain while sitting at your desk, you're probably looking for solutions. Here are a few:

These strategies aim to promote good posture and prevent strain not only on your neck but also on your back and wrists. This helps create a healthier and more comfortable workspace.

For a more in-depth guide, visit our How To Relieve Neck Pain From Sitting At A Desk article.


In conclusion, neck pain from computer use is primarily due to poor posture and an inactive lifestyle. By incorporating ergonomic furniture, maintaining a correct sitting posture, and engaging in regular physical activities, you can reduce and even reverse the painful effects of tech neck.

Through proactive measures, we can shield ourselves from these digital-era injuries. Always consult with healthcare providers for advice tailored to your unique needs.

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