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By Matthew Impelli
Life & Trends Reporter
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It’s compact, convenient and everywhere, but that laptop on your desk might be doing more than draining your battery.
Health professionals say the way we use laptops and other portable devices is contributing to a growing wave of neck and spine problems, but a small adjustment in screen position can help.
“Tech neck,” a common name for neck strain caused by prolonged downward head tilt, is becoming a regular complaint in clinics.
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Tech Neck
The Mayo Clinic Health System defines tech neck as “any form of chronic neck or shoulder pain, soreness or stiffness caused by poor posture while using technology, such as phones or computers.”
“Your body wants to have visual comfort over postural comfort. This means you will tend to change your posture to accommodate vision with your screen and can cause musculoskeletal fatigue,” the Mayo Clinic Health System explains.
What Are the Risks
In younger age groups, the pattern is starting early. Newsweek reported how "tech neck" is on the rise among young people and the long-term effects could be serious.
Cate Wright, a doctor of Physical Therapy and Board Certified Orthopedic Specialist from Oklahoma City, previously told Newsweek that “tech neck is pain and/or stiffness of the neck and upper back related to sustained poor posture.”
“Looking at a computer screen or laptop that is below eye level and increased sitting without breaks, such as in a desk job or gaming, are major contributors.”
Kids are getting hooked on screens earlier than ever—30 percent get their first smartphone by ages 12 to 13, and one in five by just nine years old, according to a 2024 Statista report, covered by Newsweek.
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Preventing Long Term Damage
There are several stretches that can help avoid the issues related to tech neck.
Dr. Sherry McAllister, author of Adjusted Reality: Supercharge Your Whole-Being for Optimal Living and Longevity and president of the Foundation for Chiropractic Progress, previously told Newsweek that “target posture exercises can make a big difference.”
These stretches include a cervical extension stretch, a chin tuck stretch, a thoracic extension stretch and a doorway pec stretch.
A Small Shift Can Make a Big Difference
Another way to prevent tech neck is simply by raising the screen of your laptop or phone to eye level.
“Use a computer monitor or laptop stand to help raise your screen to the right level. Your eye height should be about half an inch to one and a half inches higher than the top characters on your screen to allow for a 15-degree eye gaze,” the Mayo Clinic Health System States.
There are many different laptop stands and standing desks that can help you avoid constant posture issues.
Laptop Stands
Laptop stands elevate screens to eye level, encouraging users to maintain a neutral neck position rather than tilting their head downward for extended periods. Many models also improve airflow beneath laptops, helping prevent overheating.
- Lamicall adjustable laptop stand
- Roost V3 Plus laptop stand
- Lifelong ergonomic adjustable laptop stand
Desktop Standing Desks
Desktop standing desks sit on top of existing desks and allow users to alternate between sitting and standing throughout the workday. Switching positions can also engage core and postural muscles, helping reduce lower-back pressure and shoulder tension while encouraging more natural movement during the day.
Standing Desks
Full-size standing desks offer a more permanent solution for posture-focused workspaces. When adjusted correctly, standing desks help align the head, shoulders and hips, reducing the slouching often seen in seated positions.
While no single product can fully offset the effects of excessive screen time, experts say thoughtfully designed ergonomic tools can play a meaningful role in reducing strain, improving posture and supporting long-term comfort in work and home environments.
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