11 Smart Strategies to Prevent "Tech Neck" and Screen-Related Eye Strain

In today’s hyperconnected world, screens are unavoidable—but the strain they place on our bodies is often underestimated. From endless Zoom calls to late-night doomscrolling, we’re spending more time than ever hunched over laptops and glued to smartphones. The result? A modern epidemic of “tech neck”—that stiff, aching tension from craning your neck down—and its equally draining sidekick, screen-induced eye strain. These aren’t just annoying side effects; they’re warning signs from your body that it’s time to recalibrate. That’s why we’ve put together this guide to list 11 smart, science-backed strategies designed to counteract the damage. Whether you're working, gaming, or binge-watching, these tips will help you preserve posture, protect your vision, and restore comfort to your digital life. No gimmicks—just practical changes that make a real difference. Because thriving in the digital age shouldn’t come at the expense of your spine or your sight. Let’s get into it.

1. Adjust Your Screen Angle Thoughtfully

Most people place their screens too low or too high, which forces the neck into unnatural angles. Ideally, the top third of your screen should align with your eye level so you can gaze slightly downward without bending your neck. Use a monitor riser, laptop stand, or even a stack of books to get it just right. This small adjustment minimizes strain on the cervical spine and encourages a neutral, comfortable posture. Over time, this reduces stiffness, headaches, and shoulder tension. It’s a deceptively simple change that delivers major ergonomic benefits, especially if you work long hours at a screen.