If you spend hours each day looking at a computer, tablet, or phone, you are not alone. Work, study, and entertainment now happen mostly on screens.
But this habit may be quietly causing neck pain, headaches, and even dizziness. Doctors are seeing more patients with these problems, a pattern often called “tech neck.”
Your head is heavier than you might think. In a neutral position, it weighs about 4 to 5 kilograms.
When you tilt your head forward to look down at a screen, the pressure on your neck increases dramatically.
The farther your head leans forward, the harder your neck muscles must work to hold it up. Over time, this extra strain stresses the muscles, joints, and discs in the neck and upper spine.
As the muscles become overworked, they tighten and become sore. This tension can spread upward and trigger headaches, especially tension headaches that feel like a band squeezing the head.
For people who already get migraines, poor posture can make attacks more frequent or more painful. Some people also feel dizzy or off-balance because tight neck muscles can affect nerves and blood flow connected to the head.
In more serious cases, poor neck posture can irritate nerves that travel from the neck into the shoulders and arms. This may cause pain that spreads down the arm, tingling in the fingers, or numbness.
Some people feel pressure at the base of the skull or stiffness that makes it hard to turn the head. Many are surprised to learn that their headaches are actually coming from the neck, not the brain.
The good news is that small daily changes can reduce these problems. Raising screens to eye level helps keep the head upright instead of tilted forward. Sitting with relaxed shoulders and a straight back also reduces strain. Taking short breaks every half hour to stand, stretch, or walk allows the muscles to reset. Gentle neck movements and strengthening exercises can improve posture over time and support the spine.
However, not all neck pain or headaches should be managed at home. You should see a doctor if symptoms are new, severe, or getting worse. Headaches that wake you from sleep, pain with weakness or numbness, or vision problems need medical attention. These signs may point to conditions that require professional care.
Your nervous system works constantly to keep your body moving and balanced. Good posture and regular movement are simple ways to protect your neck, nerves, and brain. By adjusting how you use your devices, you can reduce pain, improve comfort, and feel better both at work and in daily life.
