Researchers have coined a term for this creeping phenomenon, ‘tech neck.’ When you lean forward to gaze at your phone, tablet, or computer screen, the weight of your head dramatically increases pressure on your neck. Over time, this strain builds on the muscles, joints, and vertebrae of the upper spine, leaving you tight, tense, and prone to headaches.

‘The muscles work overtime to hold your head upright,’ the study notes, ‘and this constant effort can trigger nagging head pain or even migraines.’ In severe cases, prolonged forward posture can irritate nerves, causing shoulder stiffness, arm weakness, or a pressing sensation at the crown of the skull.

But there’s good news, small, mindful changes can undo much of the damage. Experts recommend keeping screens at eye level to prevent bending the neck and reducing shoulder strain. Regular breaks every 30 to 60 minutes for gentle neck stretches and posture strengthening exercises can help protect the spine and ease tension.

However, the study cautions that new or worsening symptoms like headaches severe enough to disrupt sleep, numbness, weakness, or blurred vision should prompt a visit to a doctor immediately.

In a world glued to screens, awareness and small adjustments could be the key to keeping your neck and mind pain free.