NEW YORK, June 25: As screen time continues to climb, so do the physical consequences. A recent survey by Reviews.org reveals that the average American now spends over 12 hours a day on screens — leading health experts to raise red flags about a condition known as "tech neck."

Dr. Jeremy Smith, chief of spine surgery at Hoag Orthopedic Institute in Irvine, California, describes tech neck as pain and stiffness in the neck and shoulders caused by prolonged poor posture while using digital devices. “Your head weighs about 12 to 20 pounds—roughly the size of a bowling ball,” he said. “Holding it in a forward position for long periods puts stress on the neck muscles, which respond with pain.”

The culprit is simple: bad posture. “Most commonly, tech neck is seen in people working long hours at a computer,” said Jessica Lefkowitz, a doctor of physical therapy at Bespoke Physical Therapy in New York City. “People tend to lean toward their screens and round their shoulders, which causes tightness in the chest and upper back.”

Slouching on the couch while scrolling through a phone is another major contributor, she added.

Symptoms often include neck and shoulder pain, stiffness, and even headaches, said Dr. Peter Whang, a spine surgeon at Yale School of Medicine. In more severe cases, discomfort may extend down the arms.

“If your neck hurts after working at a screen all day and you notice poor posture, you might be dealing with tech neck,” Lefkowitz noted. She suggests recording a side-view video of your work posture to identify issues and track improvement.

But if neurological symptoms like tingling, numbness, or burning sensations develop, experts urge seeking medical advice immediately.

One key step is reducing screen time where possible. For those who must remain in front of screens for extended periods, Dr. Whang emphasizes the importance of proper posture and eye-level screen placement.

Lefkowitz advises setting a timer to check your posture every 30 minutes and pairing that with mobility exercises, such as:

Dr. Smith also recommends raising your phone to eye level instead of looking down at your lap. “Instead of looking at your belly button, hold your device up and give your neck a break,” he advised.

Lefkowitz offers the following stretches to help manage tech neck symptoms, advising caution for anyone uncertain about their suitability:

While these stretches can help ease discomfort, experts caution that persistent or worsening symptoms should be assessed by a healthcare professional.

With screen use unlikely to decrease anytime soon, awareness and proactive self-care may be the best defense against tech neck and its growing toll on digital-era posture.