Tech Neck: If your cell phone makes attitude - and wrinkles

Smartphones, tablets, and laptops are now an integral part of our everyday lives. But their intensive use has brought with it an undesirable side effect: so-called "tech neck," also known as "text neck." Digital natives, in particular, quickly notice the damage that constant staring at their phone can do to their neck, posture, and even the skin on their neck. Here, you'll learn what's behind the tech neck phenomenon, how to recognize the typical signs, and how to counteract it with smart everyday tricks.

What exactly is Tech Neck?

Experts define tech neck as postural deformities and skin problems in the neck area caused by frequent, prolonged bending forward while using cell phones or tablets. This posture is medically known as forward head syndrome and places unnecessary strain on your cervical spine.

How common is tech neck?

Studies showthat tech neck is increasing worldwide. The average human head weighs about five kilograms – but the further it tilts forward, the greater the pressure on the cervical spine. Even at a tilt angle of 45 degrees, the weight acting on the neck and back increases fivefold. This persistent poor posture leads to tension, pain, and structural changes in posture in the long term.

You can recognize Tech Neck by these symptoms

Typical signs of tech neck are:

• Tense and painful neck
• Frequent headaches or migraines
• Stiff shoulders and limited mobility
• Tingling or numbness in hands and arms
• Premature wrinkle formation on the neck (known as tech neck wrinkles)

Causes of Tech Neck

Harmful attitudes when using digital devices

When you stare at your smartphone or laptop for extended periods, your head automatically tilts forward. This posture not only imbalances your cervical vertebrae and neck muscles, but also permanently increases pressure on your spine. Prolonged scrolling, typing, or reading can lead to tension and poor posture – even at a young age.

Effects on skin and throat

What many people don't realize: Your skin also suffers from tech neck. The constant bend in the neck area causes fine lines and wrinkles to appear more quickly – especially where the skin is thinner and more sensitive than on the face. The result: visible horizontal wrinkles on the neck, which can become deeper over time. In addition, poor circulation is often caused by the hunched posture – which makes the skin appear even more dull and tired.

How to avoid tech neck

1. Ergonomic workplace design

• Hold your screen about an arm's length (50-75 cm) away from you.
• Make sure your screen is positioned at eye level, for example using a laptop stand.
• Maintain a straight posture: your head, shoulders and hips should form a line.
• Keep your elbows at approximately a 90-degree angle and place your feet flat on the floor.

2. Healthy use of smartphones and tablets

• Rest your arms on a pillow to relieve pressure on your neck.
• Hold your device at eye level if possible.

3. Short breaks and useful exercises

Take a short break every 30-45 minutes to consciously correct your posture:

• “Double chin” exercise: Stand with your lower back against a wall and your feet about two feet in front of it. Gently lean the back of your head against the wall and tuck your chin in until you feel a gentle pull on your neck—this creates what's known as a "double chin." Hold this position for 10 seconds and repeat the exercise 10 times. This variation helps you become more aware of your posture and specifically release tension.

• Chest muscle stretch: Stand in a doorway, place your arms against the frame at shoulder height, and slowly and carefully lean forward until you feel a comfortable stretch in your chest and shoulders. Make sure your shoulders remain relaxed rather than hunched. Hold the stretch for about 30 seconds, breathing calmly and evenly. This exercise not only helps relieve tension but also opens your chest and counteracts the slumping of your shoulders—a common complication of tech neck.

• Gentle shoulder and neck massage: Gently massage tense areas in circular motions for 3–5 minutes. Breathe deeply and calmly and consciously focus on the muscles. Try using your fingertips to make small kneading movements along the neck muscles and up to the shoulders – this will loosen tension, promote circulation, and relax both body and mind.

4. Nourishing skin treatment and sun protection

Use good sunscreen and moisturizing creams daily to optimally care for the sensitive skin on your neck and prevent premature wrinkles.

Conclusion

Tech neck isn't a fate—it's a condition you can actively address. If you regularly pay attention to your posture, incorporate short breaks, and tailor your skincare routine specifically to the sensitive neck area, you'll not only be doing your back a favor. You'll also be preserving your skin's youthful elasticity.

Important: Don't just ignore your discomfort. Not all neck pain has the same cause. A medical assessment will help you take the right steps – for greater mobility, less discomfort, and a better body image.

And from a beauty perspective? A mindful attitude and the right care not only make you look fresher – it also ensures more radiance and a good feeling in your own body.