The Remote-Work Neck: Preventing “Tech Neck” and Cervical Pain

Hours hunched over laptops and phones pull the head forward, round the shoulders, and load the cervical spine. The result: stiffness, headaches, tingling into the arms, and nagging upper-back pain. The good news? Small ergonomic fixes, regular micro-breaks, and a few targeted drills can reverse the pattern.
Ergonomics that protect your neck
Neutral head and shoulders: Aim for ears over shoulders, shoulders relaxed and down, chin gently tucked.
Monitor height: Top of the screen at or slightly below eye level, an arm’s length away. Use a riser or a stack of books for laptops, plus an external keyboard and mouse.
Keyboard and mouse: Elbows around 90 degrees, wrists neutral, forearms supported. Keep the mouse close to avoid reaching.
Seat setup: Hips slightly higher than knees, feet flat on the floor (or a footrest), lumbar support to maintain a slight low-back curve.
Phone habits: Avoid cradling the phone between ear and shoulder; use a headset. Bring devices to eye level rather than dropping your head.
Lighting and glare: Good front lighting reduces forward head creeping toward the screen.
Position variety: Alternate sitting and standing. Change positions 2–3 times per hour and take audio-only calls while walking when possible.
Micro-breaks that reset posture
The 20-8-2 rule per 30 minutes: 20 minutes sitting, 8 minutes standing, 2 minutes moving.
Or, at minimum: Every 30–45 minutes, take 60–120 seconds to stand, roll the shoulders, and walk a few steps.
Eye relief: Every 20 minutes, look 20 feet away for 20 seconds.
Breath reset: 4 slow nasal breaths, 4 seconds in and 6 seconds out, to relax neck tension.
Mobility and strength drills (5 minutes, 2–3 times daily)
Chin tucks: Gently glide the head straight back, creating a “double chin,” then release. 8–10 reps, slow.
Scapular sets: Pull shoulder blades slightly down and back without arching the low back. Hold 3 seconds. 8–10 reps.
Doorway pec stretch: Forearm on a doorframe, step through until you feel a chest stretch