How to Get Rid of Tech Neck

Have you ever sat at your laptop or on your phone for such a long period of time that when you finally step away, you have a horrible aching feeling in the back of your neck? Whether we’re conscious of it or not, staring down at your phone/tablet/laptop for long periods of time puts a ton of tension and stress on your neck and spine. So how do you get rid of tech neck? I recruited my girl Hannah to help demonstrate some better posture and some really great neck exercises!

Just say no to slouching! I know how easy it is to get comfortable and settle into a deep Instagram black hole, but try to be really conscious about the way you’re sitting. Even just making sure you’re sitting with your shoulders back can make you feel so much better!

One of the neck exercises or stretches I like to do is very deep nods. Which sounds funny, but you essentially nod your head up and down very deeply and very slowly! It really helps stretch your neck and shoulders so you don’t end up feeling stiff!


The combination of sitting in a weird position for a long period of time, bad posture and stress means a super achy back. I’ve gotten so tense while working that I’ve actually been sore the next day! One of the best tips I can give you, beyond being aware of the way you’re sitting, is to be aware of where you’re sitting. If you spend long hours working on your laptop or at a computer- always try to sit at a desk.

For our new office, we got the team adjustable standing desks and ergonomic desk chairs- but if you work from home or in a corporate office- little things like a laptop raiser like this or a back supporting pillow can help dramatically improve your posture!

I try to do this stretch as often as I can! A great tip that one of the girls on the CINC team does is to set reminders on her phone throughout the day to remember to look away from the screen and stretch!

Okay, who else ends up taking their laptop to bed or on the couch and end up in the worst possible contortion of a position and end up feeling achy when they stand up? It can’t just be me! Having your laptop on your lap in any setting is awful for your back and neck- so always try to at least prop it up on a pillow if you must sit on the couch!

This neck stretch feels soo good on the back of your neck. Just slowly tilt your head as far back as you can go maybe 4 or 5 times- throw in a couple of shoulder rolls and you’ll be good as new!

Give Your Neck Even More Love

Speaking of necks- make sure you don’t leave them out of your skincare routine! A good neck cream like the ones here are a great way to keep the delicate skin of your décolletage moisturized and tight! Plus, a face roller never hurt either!

Do you guys have any tips for getting rid of tech neck? Let me know in the comments below and have a great day!



  • karla says:

    That tech neck is one of the millennial enemies. We in fact, need to work on that.

    Btw. Love the eyeshadow.

  • Katya says:

    I am sure majority of all us has been through this. And honestly, it is quite painful. These are great tips and suggestions.

    StyleSprinter Blog by Katya Bychkova

  • Jenny Yang says:

    this is definitely one of my major problems! thanks for sharing these tips!
    xx Jen

  • K says:

    Thanks for the tips

  • Carmen says:

    Oh what a great post! It’s so important to keep that upright position. Thanks for the tips!
    xx, Carmen –

  • Annie says:

    These are great tips! I know I definitely need to work on my posture

  • Jae says:

    Just have to remember to stop and make sure to stretch in the middle! So important to take care of our own bodies.

  • Steal4Style says:

    I was reading this post and I have started checking my own position hahaha. This was really helpful. SOmetimes we forget about it, so it was a great reminder.
    Have a nice day!!

  • Great tips! The posture is really important!
    New post: 7 favourite March looks

  • Ruiling says:

    So helpful. I mean it’s down-to-earth and practical but makes me think about my whole life (aka tech life) lol.

  • Elizabeth says:

    My neck and back always aches after work, and I know it’s because my sitting posture needs some adjusting. Thank you so much for sharing all of these great and helpful tips! 🙂 And omg I really need a standing desk too!

    XO, Elizabeth

  • Fatou says:

    This is so cool! your blog tech is next level!!!!

  • Chloe says:

    These are great tips! I try to avoid tech neck, but sometimes it’s impossible!

    Chloe x

  • mainou says:

    Love these tips! I’m guilty of sitting poorly lol

  • Christina says:

    Thanks for the reminder! Any chance we can get those outfit details?

  • Great tips, I get neck pain quite often after using my laptop. Thanks for sharing!

  • Mireia says:

    Absolutely love it!

    Mireia from TGL

  • Kathrin says:

    Proper posture is so important for a sedentary lifestyle. Thanks for the great tips.

    Kathrin | Polar Bear Style

  • Marianne says:

    Guilty! It is so easy to fall into the bad habit of bad postures, but simply by paying an extra thought and effort you could make such a difference! Thanks for this important reminder 🙂 <3

  • Wonderful and interesting post. Thank you so much, is extremely helpful especially for people like us that spent all day long in front of a computer/phone etc.

    Today in my blog how to combine a flower tunic.

  • Nikki says:

    Definitely guilty of most of the bad postures! Hav e got to start being more mindful!


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