Take a quick look at your posture right now. If you’re reading this on your phone, there’s a good chance your head is tilted forward and your shoulders are slightly rounded. It’s a position many of us fall into without thinking—and over time, it can take a real toll on the body.

The average person spends more than three hours a day on their phone, checking it dozens of times. Add in hours at a computer for work and more screen time at home, and it’s easy to see how our necks rarely get a break.

Your head weighs about 10 to 12 pounds—roughly the weight of a small bowling ball. When your head is upright, your spine supports that weight efficiently. But when you tilt your head forward to look at a screen, the strain on your neck increases dramatically.

“One of the easiest ways to understand this is to imagine you're holding a bowling ball,” says Christopher A. Beal, DO, a pain management physician at Lexington Brain and Spine Institute. “When it’s close to your body, it feels manageable. But when you extend it outward, the pressure on your muscles and joints multiplies. The same thing happens with your head when it’s tilted forward.”

That added pressure stresses the muscles, ligaments and joints in your neck and upper back. Over time, it can lead to a condition commonly known as tech neck.

Tech neck refers to chronic neck and shoulder pain, stiffness, or soreness caused by prolonged use of phones, tablets, or computers—especially when posture is poor.

Looking down at a device changes the natural curve of the neck, forcing your muscles to work harder and your shoulders to round forward. Staying in that position for long periods can lead to muscle fatigue, nerve irritation, and even pain that radiates into the arms or hands.

It’s more common than many people realize. Neck pain is one of the leading causes of disability worldwide, and even when symptoms improve, they often come back.

“Your body naturally prioritizes what you’re trying to see on your screen over how you’re sitting or standing,” Dr. Beal explains. “That’s why people stay in uncomfortable positions for so long without noticing the strain building up.”

While the discomfort may start in your neck and shoulders, the effects can spread. Poor posture can contribute to:

Over time, repeated strain may lead to more serious issues, such as disc damage or early wear and tear of the spine.

Even younger adults aren’t immune. Habits formed in your 20s and 30s can set the stage for chronic discomfort later if posture and movement aren’t prioritized.

The good news is that tech neck is often preventable—and manageable—with a few simple adjustments.

When using your phone:

At your computer:

Most importantly, build movement into your day. Even brief breaks to stand, stretch or walk can relieve strain on your muscles and joints.

A helpful mindset: your next posture is your best posture.

Occasional stiffness is common, but persistent pain, numbness or weakness shouldn’t be ignored. Many cases of tech neck can be treated without surgery through options such as physical therapy, targeted exercises, or other minimally invasive treatments.

“The majority of patients improve with conservative care,” Dr. Beal says. “There are effective ways to reduce pain and restore function, so people don’t have to just live with it.”

Technology isn’t going anywhere—but the way we use it can change. Paying attention to posture, taking breaks and making small ergonomic adjustments can go a long way toward protecting your neck and spine.

The next time you reach for your phone, take a second to lift your screen—and give your neck a break.

Christopher A. Beal, DO, Lexington Brain and Spine Institute