7 Tech Neck Exercises to Relieve Pain and Discomfort

If a large part of your day goes by looking down at a computer screen and answering emails with your phone, tech neck exercises can help! These simple exercises consist of stretching and strengthening the muscles around the neck and the upper back to counter the effects of tech neck. 

What Is Tech Neck?

Tech Neck, also referred to as “text neck” or “computer neck syndrome,” occurs when the posture of your head tilts forward while using a screen, putting stress on your neck and upper back muscles.

Research suggests that the average American spends around 5 hours on their phones every day. Add this to the time spent hunched over your screen and a keyboard, it is no surprise that the muscles in your neck and shoulders end up feeling stiff and achy. In more serious cases, this can lead to cervicalgia, a medical term for chronic neck pain that can radiate into the shoulders and upper back.

7 Tech Neck Exercises to Ease Pain Caused by Desk Jobs

Incorporating some simple exercises for tech neck into your routine can help ease discomfort and prevent pain in the long run. These include:

1. Cat and Cow Stretch

This tech neck exercise improves the mobility of the neck, spine, and back. By alternating between arching and rounding your back, you can relieve stiffness and promote better posture.

• Start in a tabletop position on your hands and knees.

• Inhale as you drop your belly towards the floor, lifting your chest and tailbone (Cow).

• Exhale as you round your back, tucking your chin towards your chest (Cat).

• Continue flowing between these two positions for 1-2 minutes.

2. Cobra Pose

Cobra pose is a great exercise for tech neck as it stretches the chest, neck, and spine. This pose helps open up the chest and counteracts the forward hunch caused by long hours of desk work.

• Lie face down with your legs extended behind you.

• Place your hands directly under your shoulders, elbows close to your body.

• Press into your hands and gently lift your chest off the floor, arching your back.

• Hold for 15-30 seconds.

3. Standing Forward Bend

This yoga exercise helps release tension in the neck, shoulders, and spine. It also improves circulation and flexibility while alleviating tightness caused by sitting for long periods.

• Stand with your feet hip-width apart.

• Hinge at your hips and fold forward, letting your head and neck hang down towards the floor.

• Keep a slight bend in your knees and hold for 30 seconds to 1 minute.

4. Thread the Needle

This tech neck exercise gently opens up the upper back and releases built-up tension in the neck. This stretch is great for improving mobility and easing tightness from prolonged sitting.

• Start on all fours. 

• Thread one arm under the other. 

• Rest your shoulder and ear on the ground. 

• Hold for 30 seconds, then switch sides.

5. Dolphin Pose

This stretch targets the neck, shoulders, and upper back, helping to relieve tension while improving flexibility and strength in the upper body. It also counteracts the hunching posture caused by sitting for long hours.

• Start on your hands and knees.

• Lower your forearms to the floor, keeping your elbows shoulder-width apart.

• Lift your hips towards the ceiling, creating an inverted V-shape with your body.

• Hold for 30 seconds to 1 minute.

6. Fish Pose

This exercise for tech neck opens up the chest and stretches the neck, helping to release tension and improve posture. It’s an excellent counterpose for those who experience neck stiffness from prolonged desk work.

• Lie on your back with your legs extended and arms at your sides.

• Press your elbows into the floor, arch your chest upward, and tilt your head back to rest the crown of your head on the floor.

• Hold for 30 seconds.

Supine Spinal Twist

This gentle spinal twist relieves stiffness in the neck and upper back while helping to promote better spinal alignment. It’s perfect for unwinding after a long day at the desk.

• Lie on your back with your knees bent and feet flat on the floor.

• Bring your knees toward your chest and slowly lower them to one side while turning your head in the opposite direction.

• Hold for 30 seconds, then switch sides.

Incorporating these tech neck exercises into your daily routine will help alleviate the discomfort caused by prolonged sitting and desk work. If you’re not sure how to do them right, sign up for this free Group Class on Easing Neck Pain with Yoga.

What Causes Neck Pain and Stiffness at Work?

Neck pain and stiffness are all too common for those who spend long hours at a desk. Often, it's not just the hours of sitting but the way you're sitting that can cause tech neck or chronic discomfort. Some common causes include:

• Poor Workplace Ergonomics: Poor ergonomics is one of the leading causes of neck pain. If your chair, desk, or computer aren’t properly aligned, it can force you into uncomfortable positions that strain your neck and upper back. Common ergonomic issues include:

  • Misalignment between your chair and workstation.

  • Lack of lumbar support, causing your spine and neck to overcompensate.

  • Chairs that don’t offer adjustable height or proper back support.

  • A computer screen that is too high or too low, forcing you to tilt your head at awkward angles.

• Poor Posture: Apart from ergonomics, the habit of slouching or leaning forward while sitting at your desk also contributes to poor posture. When you hunch forward or tilt your head down to look at your screen, it places extra strain on your neck muscles. Over time, this poor posture contributes to chronic neck pain and discomfort.

• Lack of Breaks: Sitting in the same position for hours can cause your neck to lock into one position, leading to stiffness and discomfort. Without regular breaks, the muscles in your neck and shoulders become tense, limiting mobility and causing soreness. Over time, this lack of movement can make it harder to move your neck freely and may lead to chronic pain. 

• Use of Phones During Breaks: Even during breaks, looking down at your phone can strain your neck. When you look down from your monitor to your mobile phone, the forward bend required to check your mobile forces your neck muscles and ligaments to stretch. When combined with desk work, this contributes to "text neck."

• Stress and Tension at Work: Workplace stress can often manifest physically, causing you to tighten your neck and shoulder muscles unconsciously. This tension accumulates throughout the day, and over time, it can lead to stiffness, headaches, and worsening neck pain.

By addressing these factors, you can reduce the strain on your neck and shoulder muscles and alleviate discomfort. Targeted tech neck exercises can not only ease the pain but also prevent it by improving mobility, strengthening your neck muscles, and helping you maintain better posture throughout the day.

Practice Tech Neck Exercises and Prevent Pain with Guided Sessions

The pain of a tech neck can take a toll on your well-being, affecting both your work and personal life. So, it’s not just about finding temporary relief—it's about making sure the pain doesn’t return.  

With MyYogaTeacher’s personalized 1-on-1 coaching, you can workout with expert coaches to ease tech neck pain and strengthen key muscles, preventing it from returning. Here’s how 1-on-1 sessions with a coach can make a difference.:

Targeted Tech Neck Exercises for Pain Relief

At MyYogaTeacher, our coaches tailor each session to meet your specific needs. Just let your coach know where you're feeling discomfort, and they’ll guide you step-by-step through exercises that directly target problem areas in your neck and shoulders. When done right, simple exercises for tech neck can quickly release tension and loosen tight muscles, offering immediate relief from pain.

Personalized Workouts for Posture Correction

Your posture plays a huge role in preventing tech neck. MyYogaTeacher’s expert coaches can tailor exercises and help you learn them to improve your posture and develop a habit of sitting up straight. Coaches can guide you through stretches like Mountain Pose and Shoulder Rolls to help reinforce correct posture throughout the day.

Strengthening Key Muscles to Prevent Pain

With expert guidance from your coach, you can strengthen key muscles that support your neck and upper back. Strengthening these areas helps prevent tech neck from coming back. Incorporating strengthening poses into your routine will build resilience in your neck, shoulders, and upper back, keeping pain at bay in the long run.

Take Breaks and Stretch at Your Desk

Finding time to stretch during a hectic day can be tough, but your coach can give you an easy and effective desk yoga routine to help you stretch during the workday. With a desk yoga routine, you can find time to stretch with simple desk yoga stretches. These could include seated neck rolls or shoulder shrugs—quick moves that release tension, keep your neck muscles relaxed, and prevent stiffness without disrupting your workflow.

Book a Free 1-on-1 Session Today!

Tech neck pain can be uncomfortable, but it doesn’t have to be a permanent part of your life. Book a free 1-on-1 session with a coach today and see the difference personalized sessions can make!

Frequently Asked Questions

How to avoid neck pain while working?

To avoid neck pain, it's essential to maintain good posture, take regular breaks, and set up an ergonomic workstation. Keep your screen at eye level, sit with your feet flat on the ground, and take a break every 60 minutes to stretch and move around. Regular neck exercises and being mindful of your posture can also make a significant difference.

Can tech neck cause serious problems?

While a tech neck is usually not an immediate cause for alarm, if left untreated, it can lead to chronic discomfort, headaches, and even conditions like herniated discs or cervical radiculopathy (pinched nerve). Over time, poor posture and muscle strain can lead to lasting damage, so it's important to address it early.

Should I see a doctor for my neck pain?

If your neck pain is persistent, severe, or accompanied by other symptoms like numbness, tingling, or radiating pain down your arms, it's best to consult with a doctor. For mild to moderate pain, trying yoga stretches and ergonomic adjustments may help, but a healthcare professional can provide a tailored treatment plan if needed.