In the age of the pandemic, were all glued to our smart devices. If you spend hours slouched and hunched over your laptop or on your phone, youre most likely going to be afflicted with neck pain. Tech neck is a device use-induced pain that is caused by repeatedly bending your head forward to look at a screen. Applying excess pressure on your bones and spine causes your neck to strain and the added weight of your head needs to be compensated for by muscles around it. These lock themselves down to secure your head and can lead to stiff shoulders and headaches and spine issues over time. Dont believe us? The physics will shock you.A 2014 study published in the Surgical Technology International found that when you tilt your head at a 45-degree angle to look at your phone, the weight of it increases to 22 kilograms. This causes the muscles around it to tighten up, ultimately leading to damage to the spinal cord.Apart from the physical pain, there are other visual signs of tech neck like wrinkles and creases. Apart from technology, there are many reasons why most of us are dealing with this conditionthink limited space, improper workstations, and a lack of work-life balance. While working from home, most of us have noticed that the boundaries between work and our personal lives have fizzled out. Today, were working longer hours with fewer breaks in between.How to manage tech neckRaise your screen higherIf possible, hold your phone or keep your laptop at eye level to prevent straining your neck. Invest in a tripod or phone holder to do the job for you. Support your neck by propping your hands on a table and holding your face. If youre using a computer, make sure you adjust your chair height to avoid bending forward.Incorporate neck stretchesExercise your neck muscles to keep them in good shape. There are simple stretches that you can practise to prevent tech neck. Try chin tucks where you draw your head back to emphasize your chin. Hold the pose for five minutes and then release. Repeat this at least 10 times. Another great exercise is the hand-to-forehead stretch where you place both your hands on your forehead and push it forward while pushing your head back with your hands. Hold the pose for five seconds and release. You can also try the superman pose where you lie down on your stomach and alternatively raise your right arm and left leg from the ground and then raise your left arm and right leg. Hold each pose for a second or two and drop. Repeat.Take a walkMaking small movements prevent your muscles from locking down, keeping your spine aligned and blood circulating. Make it a point to go for a quick two or three-minute stroll every hour, especially if you have a desk job.Switch to a chair with a headrestThe right chair can help you maintain the correct posture. Opt for one that has a headrest that can support your neck while you use your screens. While sitting on a chair, keep both your feet on the ground so you have proper support to hold your body up in the right manner.Try to stand and work if possibleFor work that requires intense concentration, sit and for easier tasks, try standing. This gives your neck a break and a chance for your muscles to realign.Disclaimer: If neck or spinal issues are causing you pain, you should seek professional help from a certified spine specialist.