World Spine Day | What is ‘tech neck’ and why it’s emerging as a major workplace health risk

In a world where our eyes rarely lift from screens, a modern ailment is creeping up the spine quite literally. Known as “tech neck,” this posture-related condition is becoming a global health concern, affecting everyone from schoolchildren to office workers tethered to their devices.

Every time we tilt our heads forward to text, scroll, or binge on digital feeds, the neck bends unnaturally, placing excessive pressure on the cervical spine. The human head, weighing roughly 5 kilograms in its neutral position, can exert as much as 25 kilograms of force when tilted forward, enough to strain muscles, ligaments, and discs over time.

A 2023 study in the journal Interdisciplinary Neurosurgery found that the incidence of tech neck has surged sharply in the last decade, particularly among students. Researchers linked this rise to the overuse and “misuse of new information and communication technologies (NICT).”

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Similarly, a 2022 paper in Acta Medica Academica warned that “potentially harmful addiction to cell phones and computers” is fuelling an epidemic of text-neck syndrome but also noted that pain can be eased through “postural correction.”

“What begins as mild stiffness can progress into chronic discomfort, nerve compression, or even early-onset spinal arthritis,” explained Dr Pramod Lokhande, Consultant – Spine Surgery, Jupiter Hospital, Pune. “Headaches that start at the base of your skull are not always due to stress or lack of sleep, they could be signs of tech neck.”

The symptoms, doctors say, often extend beyond the neck. Tingling or numbness in the arms and fingers, lower back pain, or a forward-thrusting head posture are all warning signs. “Excess spinal pressure can cause herniated discs, migraines, and muscle fatigue,” Dr Lokhande added.

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Experts warn that the problem is emerging earlier than ever. “What’s disturbing is how young the affected population has become,” one specialist noted. “In 2024, nearly a fifth of workers aged 16 to 26 reported missing work due to tech-neck-related pain. Even schoolchildren are now seeking medical attention for posture problems.”

Preventing tech neck: simple steps to protect your spine

“Tech neck is both preventable and, in most cases, reversible,” said Dr Mukesh Pandey, Director & HOD – Neurosurgery, Asian Hospital. “Awareness and small daily adjustments make all the difference.”

He recommends keeping screens at eye level to prevent slouching, taking short stretch breaks every 20 to 30 minutes, and incorporating simple neck-strengthening exercises such as chin tucks and shoulder rolls into your daily routine. Maintaining an ergonomic sitting posture with feet flat on the floor, the lower back supported, and shoulders relaxed also helps reduce strain and preserve spinal alignment.

Most importantly, Dr Pandey advises limiting screen time, especially for children. “People often ignore neck pain until it becomes chronic,” he said. “Just as we regulate diet or sleep, screen posture also needs conscious management.”

Why ignoring tech neck could cost you later

“Tech neck may appear minor now, but the long-term damage can be severe,” warned Dr Amit Srivastava, Director – Neurosurgery, Aakash Healthcare. “If left untreated, it can lead to disc degeneration, chronic inflammation, and irreversible spinal issues.”

In a world that celebrates productivity and constant connectivity, experts say the simplest act of self-care might be the hardest looking up.

So the next time your neck aches, pause before blaming stress. The real culprit might be the screen that’s been quietly reshaping your spine.