Text neck, a term for neck pain caused by staring down at phones, tablets and keyboards is becoming more common. Just putting down your devices is not a cure because you’ll use them again. There are some simple exercises that can be done to counteract this pain. Seated back extensions relieve upper back stiffness. Chin tucks, stretch the tight, headache causing muscles of the upper neck. Reverse pulls require a tension and strengthen the posture muscles of the back and shoulders. all of these exercises should be done in repetition and several times a day if necessary.