10 Ways to Relieve Neck & Shoulder Caused by Phones & Laptops

Spending long hours on your phone or laptop can leave your neck and shoulders feeling tight, sore, and fatigued. Finding effective ways to get neck & shoulder relieve is essential for staying comfortable and preventing long-term stiffness.

In this article, we’ll share 10 practical strategies that can help ease tension, improve mobility, and make your daily screen time much more comfortable.

1. Apply Heat or Cold Therapy

When dealing with tech neck, applying either heat or cold can provide noticeable relief depending on your symptoms. The key is understanding when to use heat and when to use cold.

• Cold Therapy (Ice Packs): If your neck and shoulders feel inflamed or sore after a long day hunched over your laptop or phone, applying something cold can help reduce inflammation. Cold therapy numbs the area, slows down blood flow, and is especially useful if the pain is sharp or comes from recent overuse. A simple ice pack wrapped in a thin towel, applied for 10–15 minutes, can make a big difference.
• Heat Therapy (Warm Compress or Heating Pad): If your pain feels more like stiffness, tightness, or aching muscles, heat therapy is usually more effective. Warmth increases blood circulation, relaxes tense muscles, and promotes healing by bringing oxygen and nutrients to the affected tissues. A warm shower, heated towel, or heating pad applied for 15–20 minutes can help loosen things up and restore mobility.

For many people with tech neck, alternating between cold therapy for flare-ups and heat therapy for ongoing stiffness works best. Think of cold as a way to calm things down, while heat helps your muscles recover and relax.

2. Relieve Tension with the TruRelief Massager with Heat Deep Tissue 3D Kneading Pillow

One of the most effective ways to address tech neck is through targeted massage therapy. When we spend hours looking down at screens, the muscles in our neck and shoulders become overworked, leading to stiffness, soreness, and even headaches. A deep-tissue massage helps loosen those tight muscles, improve blood circulation, and restore mobility.

The challenge is that most people don’t have the time (or budget) for daily professional massages. That’s where a device like the TruRelief Massager with Heat Deep Tissue 3D Kneading Pillow can make a big difference. It uses shiatsu-style kneading nodes that mimic real massage movements, applying just the right amount of pressure to release built-up tension.

What makes it especially useful for tech neck is that it combines massage with soothing infrared heat, which helps relax muscles even further while encouraging better blood flow. Over time, this not only provides immediate relief but also helps reduce the recurring stiffness that comes from long hours at a desk or on your phone.

Another benefit is that it’s adjustable to your needs—whether you prefer light pressure or a stronger deep-tissue massage, you can tailor the intensity. Because it’s portable, you can use it while working at your desk, relaxing at home, or even on the road.

If you’ve been struggling with daily tightness from phone or laptop use, a tool like the TruRelief Massager offers a convenient, at-home way to enjoy many of the same benefits as a professional massage—helping you care for your neck and shoulders before the pain becomes a bigger issue.

3. Use Proper Ergonomic Equipment

The way your workspace is set up plays a huge role in tech neck. A laptop that sits too low forces you to hunch forward, while a chair without support can strain your shoulders. Simple upgrades like a laptop stand, an ergonomic chair, or even an external keyboard can make a big difference. By keeping your screen at eye level and your body in a neutral position, you reduce the daily stress on your neck and shoulders.

4. Do Neck & Shoulder Stretches

Stretching is one of the easiest ways to fight tech neck. Simple moves like gently tilting your head side to side, rolling your shoulders back, or slowly looking up toward the ceiling can release built-up tension. These stretches take less than five minutes and can be done right at your desk. Doing them a few times a day helps keep your muscles flexible and prevents stiffness from setting in.

5. Adjust Your Screen Height

One of the main causes of tech neck is constantly looking down at screens. Keeping your monitor or laptop at eye level helps your neck stay in a neutral, relaxed position. A simple laptop stand, an external monitor, or even stacking a few books under your screen can prevent the forward tilt that strains your muscles. Small adjustments like this go a long way in reducing daily discomfort.

6. Practice Good Posture

Maintaining good posture is one of the simplest ways to prevent and relieve tech neck. Sit with your back straight, shoulders relaxed, and feet flat on the floor. Avoid slouching or leaning forward for long periods, as this puts extra strain on your neck and upper back. Over time, staying mindful of your posture can reduce stiffness, improve circulation, and make your daily screen time much more comfortable.

7. Take Frequent Breaks

Sitting in the same position for hours puts constant pressure on your neck and shoulders. Taking short breaks every hour to stand up, stretch, or walk around can relieve tension and improve blood flow. Even just a few minutes away from your screen helps reset your posture, reduces stiffness, and prevents discomfort from building up over the day.

8. Follow the 20-20-20 Rule

Staring at a screen for long periods can strain not only your eyes but also your neck and shoulders. The 20-20-20 rule is a simple way to break up screen time: every 20 minutes, look at something 20 feet away for at least 20 seconds. This brief pause encourages you to sit upright, relax your neck, and reset your posture, helping prevent the stiffness and tension that often comes with prolonged device use.

9. Strengthen Neck and Upper Back Muscles

Building strength in your neck and upper back can help support better posture and reduce strain from long hours at a desk. Simple exercises, like chin tucks, shoulder blade squeezes, or light resistance band rows, help stabilize these muscles and prevent them from getting fatigued. Doing a few minutes of targeted strengthening each day can make a noticeable difference in how your neck and shoulders feel, especially for anyone spending a lot of time on laptops or mobile devices.

10. Relax with Breathing or Mindfulness

Stress and tension can make tech neck worse, even if your posture is good. Taking a few minutes to focus on deep breathing or mindfulness exercises can help relax your muscles and ease discomfort. Simple techniques, like slow, steady breaths while rolling your shoulders or gently stretching your neck, encourage your body to release tension. Practicing mindfulness throughout the day not only helps your neck and shoulders but also improves overall focus and well-being.

Final Thoughts

Tech neck can be uncomfortable and frustrating, but incorporating small changes—like stretches, breaks, and mindful posture—can make a noticeable difference. For many people, combining these habits with targeted relief tools takes comfort to the next level.

The TruRelief Massager with Heat Deep Tissue 3D Kneading Pillow is designed to do just that. By combining deep-shiatsu massage with soothing heat, it helps relax tight muscles, improve blood circulation, and relieve tension in your neck and shoulders. Whether you’re at home, in the office, or on the go, it’s an easy way to give your muscles the care they need after long hours of screen time.

Taking a few minutes each day to care for your neck and shoulders can prevent discomfort from building up—and the TruRelief Massager makes it simple, effective, and convenient.