Archive · 20 Aug 2025
Relieve Neck and Shoulder Pain with Simple Exercises
Many people get neck and upper back pain, called "tech neck", from looking at screens for too long.
It's not just about the way you sit, but how long you stay that way.
To feel better, you can fix your posture, do special stretches, and make your back muscles stronger.
Some easy exercises include moving your head like you're making a double chin, tilting your head to the side, and turning your head gently.
These can help stretch and strengthen the muscles to relieve pain.
You can do some of these at your desk!
Tech neck and upper back discomfort, often called "tech neck" or "text neck", is a common issue.
Experts suggest the problem isn't the position itself, but the amount of time spent in it.
Improving posture and doing specific stretches can help relieve tension in the neck and shoulders.
Strengthening mid-back muscles and improving mobility are also important for relief.
Exercises like chin tucks, upper trap stretches, and cervical rotations are recommended.
- Who
- People experiencing tech neck discomfort.
- What
- Exercises to relieve neck and upper back pain, also known as "tech neck".
- When
- Daily or as needed.
- Where
- These exercises can be done at your desk or at home.
- Why
- To alleviate pain and tension caused by prolonged screen time and poor posture.
- Condition
- Tech Neck
- Affected Area
- Neck and Upper Back
- Cause
- Prolonged screen time and poor posture
- Exercise Frequency
- Daily or as needed
- Recommended Exercise
- Chin tucks, upper trap stretch, and cervical rotation