Tech Neck Isn't Just From Tech
With our pilates and strength instructor, Vina
Have you ever caught your body in a shrimp position? Whether it's working on a laptop, looking down while you walk, or you’re a new parent taking care of your baby – you suddenly realize your neck is reaching forward, your upper back is rounded, and your shoulders cave inwards. That’s what many describe as “Tech Neck” position, and despite its name, technology isn’t always the reason we end up there.
Tech Neck is a term used to describe strain and pain caused by looking down at
electronic devices for a long period of time. It was coined in 2008 by, Dr. Dean L.
Fishman, an American chiropractor. The posture is when your head is positioned in front of your shoulders instead of aligned vertically. When your head is forward and downward, the muscles of your neck, shoulders, and back have to work harder to support its weight. This can develop into Upper Crossed Syndrome, which is a postural syndrome involving muscle imbalances.
Why does it happen?
Tech neck happens because the body adapts to the position you spend most of your time in. When you repeatedly look down at your laptop or phone without breaks, your muscles accept it as your “new normal”. The issue isn’t looking down occasionally; it is staying in the same position for hours every day without a variety of movement.
Although technology is the most common cause of Tech Neck, the posture isn’t limited to screens. Any activity that keeps your head forward and down for a long period of time can contribute to the same postural change and muscle imbalances.
Some non-tech examples include:
New parents: breastfeeding, bottle feeding, looking down at baby
while caring for them can involve long periods of looking down and
leaning towards baby.
Work: Nail and lash artists, cooks, dentists/hygienists, drivers,
massage therapists – practically anyone whose work requires
their eyes and hands to be below them.
Reading a book: having a book on your lap – it’s the same position
as looking down at your phone, just with no technology.
Cleaning: vacuuming, mopping, folding laundry, etc all require looking
down
Walking while looking at the ground or your feet: Some people habitually
keep their gaze down instead of allowing their eyes and head position to change with their environment.
Whether it's doomscrolling, breastfeeding a baby, working over a client – the body
responds to prolonged positions the same way. Over time, some muscles become
overworked and tight, and others become weak and less active.
What is actually happening to your body?
When we stay in a forward head or rounded position for a long time, the muscles and joints around the neck, shoulders, and upper back are placed under increased stress. Over time, the head begins to sit further forward, the upper back rounds more, and the shoulders cave inwards.
Common overactive muscles:
upper traps, levator scapulae, pectoral muscles, suboccipital muscles
Common underactive muscles
deep neck flexors, rhomboids, lower traps, serratus anterior
The muscle imbalances can lead to neck stiffness, shoulder tension, upper back
discomfort, and less mobility. In my Pilates practice, some people have reported
headaches, jaw tension, or nagging discomfort between the shoulder blades. If
symptoms increase to persistent headaches, numbness, tingling, or pain radiating down the arms, please get assessed by a healthcare professional.
How to improve tech neck as your Pilates instructor:
Before I became a full-time Pilates instructor, I lived a 9-5 lifestyle for nearly a decade and dealt with tech neck myself. Here are the changes I made to improve my posture and reduce the discomfort.
Technology - your Workplace Setup:
If you work at a desk, ask your Human Resources team for an ergonomic workstation assessment for your in-office and at-home setup. This did wonders for me, and I felt immediate relief.
Bring your phone, tablet, or other object closer to chin or eye level to keep your head in a more neutral position. Do not keep your electronics on your lap.
Encourage active breaks throughout the day, even if it feels comfortable.
Exercise tips:
Use a soft pad/towel/pillow underneath your head anytime you exercise on your back (supine) to support the neck in a more neutral position.
Include exercises that work neck, back, and shoulder mobility and strength rather than passive stretching your way through the stiffness.
Your workout routine should include movements that work in all planes of motion: front and back, side to side, and rotation.
Explore chin tucks and active neck stretching exercises to improve head and neck alignment – I include these in all of my personal training sessions at Frame Fidelity.
When we spend long periods looking down, our breath is often trapped in the chest and shoulders, called shallow chest breathing. Diaphragmatic breathwork encourages the breath to travel throughout the entire thorax to improve ribcage mobility.
Inhale through the nose and exhale through pursed lips. Feel your inhalation
expand your ribcage 360 (front, sides, and back ribs) to allow breath to travel. On the exhalation, allow ribs to gently soften inwards and abs muscles to lightly engage.
Try diaphragmatic breathwork in different positions: sitting, standing, child’s pose, side bends.
Tech neck is sneaky – it happens when most of us don’t notice it until stiffness and tension arise. The good news is, small changes to your workspace, exercise routine, and breathing patterns with daily movement can make a meaningful difference. Try to focus less on sitting or standing “perfectly” and more on creating a variety of movement throughout the day. Your body is capable and adaptable with the right strategies.
Who do I address this with?
If you’re noticing signs of Tech Neck, the team at Frame Fidelity can help. As a
perinatal, pediatric, and family wellness clinic, we take a collaborative approach to care.
Our chiropractors, physiotherapists, osteopaths, massage therapists, Pilates instructors, and personal trainers work together to help you better understand your body and create strategies that fit your lifestyle.
As a Pilates instructor and Personal trainer, I work closely with our physiotherapist,
Agnes Budyn, to guide clients through individualized strength and mobility programs that support their goals in and out of the clinic. Whether you’re an office worker, new parent, or someone whose job involves a forward posture, we can help build better movement habits.
To learn more, book an assessment with our physiotherapist, Agnes Budyn, and ask about physiotherapy-directed training with me. You can also check out my Global News – TMS2 feature on tech neck for additional tips and insight.
Vina Vo, Pilates and Strength Instructor
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