In today’s hyper-connected world, most of us spend hours each day staring down at our phones, laptops, or tablets. Whether it’s replying to emails, scrolling through social media, or working remotely, digital devices are a constant presence in our lives. But this constant forward-head posture is taking a serious toll on our necks and spines — leading to a condition known as tech neck.
You may have heard the term casually thrown around, but tech neck is more than just a buzzword. It’s a very real and growing problem that affects people of all ages. Left unaddressed, it can lead to chronic pain, stiffness, headaches, and even long-term spinal issues. Here’s what you need to know about tech neck — and how chiropractic care can help.
What Is Tech Neck?
Tech neck refers to the strain and stress placed on the cervical spine (the neck area) from prolonged forward head posture. This posture is common when using electronic devices at eye level or below, especially phones and laptops.
When your head is aligned directly over your shoulders, it weighs around 10 to 12 pounds. But for every inch your head moves forward, the strain on your neck muscles dramatically increases. By the time your head is tilted 45 degrees forward — a common angle when looking down at a phone — the effective weight on your neck can rise to nearly 50 pounds.
That’s like carrying a small child on your neck for several hours a day.
Common Symptoms of Tech Neck
Tech neck symptoms often start subtly but can worsen over time. These may include:
- Neck pain or stiffness
- Upper back and shoulder tension
- Headaches, especially at the base of the skull
- Reduced range of motion in the neck
- Tingling or numbness in the arms or hands (if nerves are compressed)
- A hunched or rounded posture
Many people don’t immediately associate these symptoms with screen time. But the connection is often clear during a postural assessment or spinal exam.
Why It’s a Growing Problem
Unlike past generations, many people today spend 6 to 10 hours per day on devices — and some much more. Children and teens are especially vulnerable, as their spines are still developing, and they often use devices for both education and entertainment.
Even adults working at desks aren’t immune. Poor ergonomics, such as low laptop screens or slouched sitting positions, can lead to the same forward-head posture that causes tech neck.
Over time, this positioning can cause structural changes to the spine, including:
- Disc compression
- Muscle imbalances
- Accelerated joint degeneration
- Nerve irritation or pinched nerves
These issues don’t resolve on their own. They often progress unless the root cause — poor posture and spinal misalignment — is addressed.
How Chiropractic Care Can Help
Chiropractors specialize in the alignment and function of the spine and nervous system, making them uniquely equipped to treat the underlying causes of tech neck.
Here’s how chiropractic care can help:
1. Spinal Adjustments
Gentle, targeted adjustments help realign the cervical spine, improving posture and relieving pressure on joints and nerves. This can reduce pain, restore mobility, and promote healing.
2. Postural Corrections
A chiropractor will assess your overall posture and provide guidance on how to correct imbalances. They may offer exercises and stretches to strengthen weak muscles and retrain your body to maintain better alignment.
3. Ergonomic Advice
Improving your workstation setup and daily habits is key to preventing tech neck from returning. Chiropractors often provide simple, actionable tips such as:
- Raising your screen to eye level
- Using a stand or external keyboard
- Taking movement breaks every 30–60 minutes
- Practicing chin tucks and shoulder rolls throughout the day
4. Education and Prevention
One of the most valuable parts of chiropractic care is education. Understanding how your body responds to your habits empowers you to make lasting changes that protect your spine in the long run.
Tips to Reduce Tech Neck at Home
In addition to chiropractic care, here are a few practical ways to protect your neck from daily device use:
- Limit screen time when possible, especially recreational use
- Use voice-to-text or speakerphone to avoid cradling the phone
- Hold your phone at eye level instead of your lap
- Stretch regularly, focusing on the neck, shoulders, and upper back
- Practice good posture, keeping ears aligned over shoulders
- Stay active, as regular movement helps counteract sedentary habits
Even small changes, done consistently, can make a big difference over time.
Final Thoughts
Tech neck is a modern problem with real consequences — but it’s also highly preventable and treatable. By paying attention to posture, making smarter choices with technology, and getting regular chiropractic care, you can avoid the long-term effects of forward-head posture and keep your spine healthy for years to come.
If you’ve been noticing tension, headaches, or discomfort after long hours on your phone or computer, it may be time to have your spine evaluated. Addressing tech neck early can prevent it from becoming a chronic issue — and help you feel better, move better, and live better. We recommend Cadence Chiropractic.