Does your neck (or shoulder? arm?) ever hurt after looking at your phone for a long time? This pain is very common, but it’s not normal — and it can have long-term effects on your health.

Sometimes called “computer cramp” or “tech neck,” tightness and pain in your neck and shoulders stems from bending over to look at a laptop or phone screen. Prolonged “tech neck” can lead to curvature of the spine, back pain, TMJ, and migraines.

It’s super unlikely that we will be able to stop looking at screens all day anytime soon, so it’s important to take steps to reduce the damage to your spine and muscles.

What can you do to avoid “Tech Neck”?

Raise your screen to eye level.

Recline back in your chair (don’t sit straight up — sorry, Grandma!).

Take frequent breaks.

Roll your head in a circle and side-to-side.

Place your hand against your ear, then push against it for a few seconds. Repeat on the other side.