‘Tech Neck’ Is Becoming A Workplace Epidemic; Expert Explains How Ergonomic Fixes Can Save Your Spine

Chronic neck pain has become one of the most common workplace health complaints, particularly in desk-driven environments. Long hours spent at poorly designed workstations force employees into awkward postures that strain the cervical spine over time. While individual posture habits matter, the responsibility largely lies with the workplace to provide an ergonomically sound setup. Thoughtful environmental and structural interventions, such as proper furniture, screen placement, and workstation layout, play a critical role in reducing the risk of long-term neck pain and supporting overall cervical health.

In the modern-day digital workplace, ‘Tech Neck’ has grown into an epidemic, with millions of people hunching over screens for countless hours. With the sudden rise of remote work and hybrid models after the pandemic, it's becoming a wider issue with prolonged exposure, marked by shoulder tension, reduced mobility and sometimes nerve compression. In conversation with The Daily Jagran, Dr Shubhada Karande, Occupational Therapist and Ergonomic Consultant, Interio by Godrej, shares how ergonomic fixes can help fix your tech neck and save your spine.

Ergonomic Fixes Can Prevent Chronic Neck Pain

Ergonomic Chairs With Adequate Spinal Support

A workplace must provide chairs that support the natural curve of the spine. Chairs with built-in lumbar support help maintain proper spinal alignment, which in turn keeps the neck in a neutral position. Dr Shubhada Karande states, “Adjustable seat height is equally critical, allowing employees to sit with their feet flat on the floor and knees at hip level, reducing strain on the neck and shoulders.”

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Correct Desk Height For Neutral Posture

Desk height plays a pivotal role in preventing cervical strain. Work surfaces should allow employees to rest their forearms comfortably, with elbows positioned slightly below shoulder level. Dr Shubhada Karande states, “Desks that are too high or too low force shoulder elevation or slouching, both of which contribute to sustained neck tension. Height-adjustable desks help accommodate diverse body types and working styles.”

Proper Monitor Positioning

Monitor placement is one of the most impactful ergonomic interventions. Screens should be positioned at eye level and directly in front of the user to prevent forward head posture, often referred to as “tech neck.” Poorly positioned monitors encourage leaning and neck flexion, leading to muscle fatigue and long-term discomfort.

Ergonomic Fixes For Tech Neck (Image Credits: Canva)

Optimised Keyboard And Mouse Placement

Workplaces should ensure that the keyboard and mouse are positioned close to the body and at a height that allows relaxed shoulders and neutral wrists. Poorly placed peripherals encourage workers to lean forward or reach excessively, indirectly placing stress on the neck and upper spine.

Hands-Free Communication Tools

Providing headsets or encouraging speakerphone use is a simple yet often overlooked intervention. Dr Shubhada Karande shares, “Cradling a phone between the ear and shoulder during calls creates acute cervical strain and contributes to long-term neck issues. Hands-free solutions help maintain neutral neck alignment throughout the workday.”

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Built-In Support For Movement And Posture Reset

Beyond static furniture, workplaces should enable regular posture changes. Sit–stand desks, breakout zones, and layouts that encourage brief movement breaks help counter prolonged static sitting, which increases muscle stiffness and cervical compression.

Preventing chronic neck pain requires more than correcting individual posture; it demands a workplace intentionally designed with cervical health in mind. When organisations invest in ergonomic furniture, optimised workstation layouts, and movement-supportive environments, they not only reduce long-term neck pain risks but also create healthier, more comfortable, and more productive workplaces.