Tech Neck: What It Is And How To Get Rid Of It

If you’ve noticed a sudden crick in your neck, a faint double chin in your selfies, or weirdly stubborn shoulder tension, you might be dealing with tech neck. No, it’s not a TikTok trend (yet), but it is the millennial ailment we all low-key have. The culprit? Hours of looking down at phones, laptops, and screens like they hold the secrets to the universe.

So, what is tech neck?

In simple terms, tech neck is the stiffness, tension, and even visible lines or sagging around the neck and jaw caused by constantly tilting your head forward to look at screens. Dermatologists have dubbed it the 21st-century equivalent of frown lines – but instead of being caused by emotion, it’s caused by scrolling.

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When your head tilts forward even slightly, the weight on your spine increases dramatically – and doing this repeatedly over time can lead to neck pain, poor posture, and premature creasing of the skin.

Basically: your neck wasn’t designed for the doomscroll.

Image @elo_sondi via Pinterest

How to get rid of it (without quitting your phone)

Don’t worry, we’re not about to suggest a digital detox. Here’s what actually helps:

1. Double down on posture
Raise your phone to eye level. Use a laptop stand. Sit like someone who has their life together, even if it’s only for Zoom.

2. Stretch it out
Daily stretches can do wonders. Neck rolls, chin tucks, and shoulder blade squeezes loosen everything up and retrain your muscles. Bonus points for yoga poses like Cat-Cow or Sphinx.

3. Skincare, but make it neck-down
Don’t stop at your jawline. Use your serums and SPF all the way down your neck (yes, even that £80 vitamin C). Ingredients like retinol and peptides can help smooth tech neck creases over time.

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4. Book in some high-tech help
If you’re into beauty tech, LED masks, radiofrequency tools, or microcurrent devices (like NuFACE) are your new BFFs. Some even have neck-specific attachments. Think of them as tiny personal trainers for your platysma muscle.

5. Massage more, scroll less
Lymphatic drainage, gua sha and facial cupping aren’t just for your face. These tools can boost circulation and smooth out tension in your neck and décolletage.

6. Try the ‘posture check’ alarm
Set a cheeky reminder every hour to straighten your back, lift your chin and un-hunch your shoulders. It’s like a fitness tracker, but for your spine.

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Bottom line?

Tech neck is real – but reversible. You don’t need to bin your phone or move to the woods. Just be a little more mindful, stretch often, and show your neck some skincare love.