Tech Neck In Kids: Signs, Causes, And Prevention For Your Child's Spine

Reviewed by: Dr. Dustin DebRoy, D.C.

By: Janett King

Your child’s spine is strong, flexible, and still growing. That’s exactly why it’s so important to protect it. When your child spends hours looking down at a screen, their neck and upper back take on more stress than they’re built to carry. Over time, that forward head posture can lead to real discomfort, a condition often referred to as tech neck or text neck. This common modern ailment, often observed in school-aged children, is a direct consequence of prolonged use of digital devices.

We call this tech neck, also known as text neck. It happens when the head tilts too far forward, usually while looking at a phone, tablet, or laptop. As their head moves forward, the pressure on your child’s spine increases. That can lead to stiffness, tight muscles, and even changes in posture.

The good news is tech neck isn’t permanent. Let’s explore what tech neck is, how it develops in children, and what parents and caregivers can do to protect their spinal health in the digital age.

What is tech neck in children?

Tech neck occurs when your child spends extended periods with their head tilted forward, gazing at a screen. This forward head posture places added stress on their neck and upper back, especially the cervical spine, which supports the head and allows smooth, flexible movement. While this isn’t a new phenomenon, since children have hunched over books and notebooks for generations, the rise in screen time means this posture is now more frequent, more prolonged, and often more intense.

What tech neck means for your child’s spine

Your child’s neck is made up of seven small bones called cervical vertebrae. These bones support the head, protect the spinal cord, and work in conjunction with muscles, discs, and ligaments to allow for smooth, flexible movement. When your child leans forward to scroll, type, or watch a screen, those bones are forced to carry more weight than they’re designed to handle.

Your child’s head weighs about 10 to 12 pounds. When it’s balanced directly above the shoulders, that weight is evenly distributed. But when their head tilts forward, even by just 15 degrees, the pressure on their spine increases significantly. At a 45-degree tilt, which is common when looking at a phone or tablet, the load on the cervical spine may rise to nearly 50 pounds. This unnatural stress can accelerate wear and tear on developing vertebrae and intervertebral discs. Imagine your child holding their younger sibling on their neck for hours. That’s the kind of pressure tech neck can create.

Impact on spinal health

• Muscle tension in the neck, shoulders, and upper back
• Compression of the cervical discs
• Irritation of the facet joints
• Reduced circulation and oxygen in tight muscles
• Joint restriction or dysfunction
• Forward head posture and rounded shoulders
• Poor posture habits that become difficult to correct
• Headaches or discomfort that interfere with focus
• Limited mobility or stiffness that affects daily movement
• Disrupted spinal alignment and joint motion

Over time, tech neck may contribute to spinal misalignment and poor musculoskeletal development. These changes often happen gradually. Your child may not always complain about pain, so it’s important to watch how they sit, move, and feel, especially during and after screen time. These small posture patterns

Why developing spines need special attention

Your child’s spine is still forming. Their bones are growing, their muscles are strengthening, and their natural spinal curves are beginning to take shape. This is a critical window for musculoskeletal development. Postural habits formed now may persist for a lifetime.

A healthy spine includes three natural curves that work together to support balance, absorb shock, and distribute weight during movement:

• Cervical curve (in the neck): This gentle inward curve supports the head and allows for flexible motion, such as nodding and turning.
• Thoracic curve (in the upper back): This outward curve helps stabilize the upper body and supports the rib cage.
• Lumbar curve (in the lower back): This inward curve helps support the weight of the upper body, facilitating activities such as lifting, bending, and standing upright.

These curves act like a suspension system for the body. They help the spine handle everyday activities, such as walking, jumping, and sitting, by reducing stress on joints, muscles, and discs. When these curves are properly aligned, the spine functions efficiently and with less strain.

However, when your child frequently leans forward, such as when looking down at a screen, these curves may become exaggerated or flattened. That can shift the spine out of its natural alignment, leading to:

• Uneven stress on muscles and joints
• Reduced shock absorption
• Poor movement patterns or coordination
• Muscle fatigue or tension in the back, neck, or shoulders

Children are also more flexible than adults, which makes their bodies highly adaptive. If they spend hours each day in a slouched position, their body may begin to adapt to that posture as the new normal. Over time, this may contribute to long-term postural issues or chronic discomfort.

That’s why early awareness, healthy posture habits, and proper spinal support are so important during childhood and adolescence.

What causes tech neck in kids?

Tech neck in children is typically caused by a mix of posture habits, device use, and environmental factors. As screen time becomes a larger part of your child’s daily routine, these small patterns can quickly add up, especially when they’re repeated for hours each day.

Common contributors of text neck include:

Several everyday habits can lead to the development of tech neck, especially when posture awareness and movement breaks are missing from your child’s routine. These behaviors may seem small at the moment, but can have lasting effects on spinal alignment and muscle balance.

• Poor tablet posture and smartphone use: When tablets or phones are held in the lap or at chest height, kids tend to tilt their heads forward to see the screen. This common position increases pressure on the cervical spine and reinforces forward head posture, one of the primary drivers of tech neck.
• Extended screen time without breaks: Whether it’s scrolling, gaming, or streaming, prolonged smartphone use or tablet time without movement causes strain to build in the neck, shoulders, and upper back. Without regular repositioning, that strain can become chronic.
• Lack of support from soft seating: Couches, bean bags, beds, and even carpet floors can lead to collapsed posture. These surfaces do not provide the necessary structure or support for upright alignment, particularly during laptop use or virtual learning.
• Leaning forward while using headphones or earbuds: When audio is unclear or the environment is noisy, children may instinctively tilt their heads to hear better. Over time, this habit can contribute to neck strain and cause the head to shift farther forward, further worsening posture.
• Missing movement breaks during screen time or study: Long periods of sitting, whether for school or play, limit circulation, reduce core engagement, and keep postural muscles inactive. When laptop ergonomics or seating setup are not optimized, these stretches of stillness can quickly overload the spine.
• Leaning in to see more clearly: Gradual changes in vision in children can cause them to lean in closer to screens, books, or schoolwork to see more clearly. This forward head posture, repeated over time, places extra strain on the neck and can lead to a condition known as tech neck.

Beyond posture alone, sedentary behavior and overstimulation can also contribute to the development of tech neck. When screen time replaces physical activity, the spine doesn’t get the muscular support or motion it needs to stay aligned and adaptable. Muscles may weaken, coordination may decline, and your child may begin to favor slouched or imbalanced positions simply because they feel familiar.

Over time, these habits can alter how your child’s body develops, how they move through space, and how they perceive their own body. Recognizing these patterns early is the first step toward achieving a healthier posture and maintaining long-term spinal health.

How can I tell if my child has tech neck?

Your child may not always describe their discomfort directly or even realize that what they’re feeling is related to posture. That’s why it’s essential to monitor subtle signs throughout the day, particularly during or after screen use. Tech neck symptoms often start small but can become more noticeable over time and with repeated use, especially when combined with other signs of children’s posture issues.

Common signs of tech neck to look for include:

• Neck pain after using a phone or tablet: Neck pain after using a phone or tablet: If your child rubs or holds their neck after screen time or frequently shifts positions while using a device, they may be experiencing pediatric neck pain caused by strain on the cervical spine.
• Tightness in the upper back or shoulders: Muscle tension from forward head posture can settle into the shoulders and upper back. You might notice your child shrugging, fidgeting, or asking for a massage.
• Headaches, especially after screen use: Poor posture can restrict blood flow and place pressure on muscles at the base of the skull. This may lead to tension headaches, particularly after long periods of screen time.
• Forward head posture or slouched sitting: Observe how your child naturally sits. If their head consistently juts forward or their back rounds while using a device, it could be a sign that tech neck patterns are becoming habitual.
• Difficulty turning their head fully: Limited mobility or discomfort during neck rotation, such as when checking blind spots or looking up from a device, can indicate joint restriction or muscular imbalance.
• Complaints about backpacks or chairs feeling “off”: If your child says a backpack feels uncomfortable or a chair “doesn’t sit right,” it might reflect postural changes or spinal misalignment that make everyday positions feel awkward.
• Trouble sleeping or restlessness during class: Discomfort from tech neck doesn’t always stop when the screen turns off. It can interfere with sleep quality or make it harder to stay focused and comfortable during sedentary activities, such as reading, writing, or listening.
• General fatigue, irritability, or mood shifts related to posture: Physical discomfort can impact energy and mood. If your child seems more tired, fussy, or emotionally reactive after screen time, it may be related to how their body feels.

These symptoms may come and go at first and may not always seem connected to screen time-related pain. If left unaddressed, they can become more frequent and start interfering with your child’s comfort, concentration, and confidence, both in and out of the classroom. Early recognition makes it easier to intervene and guide your child toward healthier, more supportive habits.

How can I tell if my kid has poor posture?

Poor posture in children can be subtle at first but may gradually lead to discomfort, fatigue, and even long-term structural changes. Because kids are still growing, early signs are especially important to catch and correct.

Common indicators of poor posture in children include:

• Slouching or collapsing the upper body when sitting or standing: This often manifests as a rounded back, drooping shoulders, or a sunken chest, especially when sitting for extended periods.
• Forward head posture: If your child’s ears are noticeably ahead of their shoulders while standing or using a device, it may indicate excessive strain on the neck and upper back.
• Rounded shoulders or a curved upper back: These are often associated with prolonged periods of leaning over screens or books and may develop into a habitual posture.
• Uneven hips or shoulders: If one shoulder or hip sits higher than the other, it may indicate muscle imbalances or asymmetrical spinal loading, which can impact coordination and gait.
• Frequent fidgeting or shifting positions: Discomfort from poor alignment may cause your child to squirm, lean, or change positions constantly to relieve pressure.
• Difficulty sitting still or upright: Children with weak core muscles or poor postural endurance may struggle to remain upright and supported without external assistance from a chair or cushion.
• Leaning heavily on furniture or desks for support: If your child always leans on an armrest, table, or hand, they may be compensating for fatigue or postural strain.

Left unaddressed, these patterns can interfere with balance, movement, and even breathing. Over time, poor posture may contribute to spinal misalignment, muscle tightness, and discomfort during everyday activities like walking, sitting, or carrying a backpack. Identifying these signs early gives you the opportunity to guide your child toward better habits and long-term spinal health.

How can I help my child avoid text neck?

Helping your child avoid tech neck begins with small, daily adjustments that promote healthy posture and movement. These changes don’t have to be drastic. They just need to be consistent and intentional. By building better habits early, you can help protect your child’s spine while supporting their overall growth and well-being.

Movement breaks: Build motion into the day

Kids’ bodies are made to move. When they stay in one position too long, the spine absorbs extra strain, and muscles start to tighten. Regular movement breaks help interrupt that cycle, ease tension, and restore postural alignment.

Instead of simply reminding your child to move, build it into your shared routine. Set a timer together or use a visual cue, like a sticker chart or hourglass, to move breaks a regular part of the day. Get up and stretch with them so they see it as a natural, positive habit.

Here’s how to make it work:

• Take a break every 30 to 60 minutes: Use a kitchen timer, a smart speaker, or a fun phone alarm to signal it’s time to move. Keep breaks short and consistent.
• Stretch or walk together: Stand up, walk around the room, or do a few light stretches as a family to reset posture and energy.
• Make movement fun: Create a mini routine with jumping jacks, squats, or yoga poses. Try naming each stretch or turning it into a quick game.
• Give them choice and ownership: Let your child choose their break activity from a list of options. When they feel involved, they’re more likely to stick with it.
• Habit stacking for better posture: Encourage your child to add the word "posture" (or a yoga emoji

These short, shared breaks improve circulation, support core strength, and help your child reconnect with their body's sensations. They also reinforce healthy habits you can model together.

Morning stretches: Wake up the spine

A gentle stretching routine in the morning helps prepare the spine for the day ahead. It loosens muscles that may have stiffened overnight and improves mobility before school, homework, or screen time begins.

Try a few of these child-friendly stretches:

• Neck circles: Slowly tilt and rotate the head to release tension in the neck
• Shoulder rolls: Shrug and roll shoulders backward to open the chest
• Arm reaches: Extend both arms overhead to stretch the spine and sides
• Chest openers: Clasp hands behind the back and gently lift the chest
• Cat-cow: On hands and knees, alternate arching and rounding the spine to promote flexibility

Stretching together as a family can make the habit more enjoyable and help your child stay consistent.

Ergonomic setup: Create a posture-friendly screen environment

An ergonomic setup helps protect your child’s spine by supporting healthy alignment during screen time. How your child uses their device can have just as much impact as the time they spend using it. The good news is that small adjustments to their environment can make a significant difference.

As a parent or caregiver, you can take the lead in creating a supportive space. Sit down with your child to adjust their setup together. Make it a shared project that teaches them what good posture feels like and why it matters.

Here’s how to get started:

• Raise the screen to their eye level: Use a tablet stand, laptop riser, or stack of books to elevate the screen to eye level. This helps reduce forward head posture and minimizes strain on the neck. If your child is using a phone, encourage them to hold it up with both hands at chest or face height.
• Support their back and feet: Choose a chair that supports your child’s lower back and allows their feet to rest flat on the floor. If their feet dangle, add a footrest or small box. If the chair is too deep, use a pillow behind the back to bring them forward.
• Position screens directly in front of your child: Ensure devices are centered in front of your child to prevent twisting or leaning. Avoid placing tablets or laptops off to the side, and discourage using screens on your lap, as this encourages hunching.
• Avoid couch or bed setups: While lounging may seem comfortable, soft surfaces do not provide the necessary structure for maintaining healthy posture. Instead, create a designated screen space at a table or desk with supportive seating.
• Adjust schoolwork setups: If your child does virtual learning or homework at home, ensure their workstation is ergonomically designed to fit their body. Adjust the chair, desk, and monitor height as needed. You can add cushions, pillows, or even books to fine-tune the setup.

These small, thoughtful adjustments help reinforce proper spinal alignment, reduce fatigue, and teach your child how to take care of their body during screen time. When parents model and participate in creating a healthy environment, kids are more likely to adopt and maintain those habits themselves.

Create tech-free zones and routines

Structured screen time boundaries give the spine, eyes, and brain time to rest and recover. Tech-free spaces and routines also encourage your child to explore other types of play and movement that support physical and emotional development.

Try introducing screen-free habits like:

• Keeping devices away from the dinner table to promote conversation and upright posture
• Setting a screen-free hour before bedtime to help the body and brain wind down
• Prioritizing outdoor play or creative activities before allowing screen time
• Swapping digital games for puzzles, crafts, or books during downtime
• Keeping bedrooms device-free to support better posture and healthier sleep patterns

These boundaries don’t have to feel restrictive. They often give kids more freedom to move, explore, and build lifelong habits that support spinal health and balance.

Helping your child practice better posture at school

Even if your child has great habits at home, school is where they spend the majority of their day sitting, reading, writing, and using devices. While you can’t control the classroom setup, you can equip your child with simple strategies to protect their posture and reduce the risk of tech neck during the school day.

Here’s what you can teach your child to do:

• Sit all the way back in the chair: Encourage them to use the backrest for support instead of perching or slouching forward.
• Keep both feet flat on the floor: Dangling feet can affect alignment. If their feet don’t reach the floor, ask the teacher if a footrest or box is available.
• Hold books and tablets at eye level: Teach them to prop up reading materials or lift their device instead of looking down for long periods.
• Avoid slumping over the desk: If they catch themselves leaning their head on one arm or collapsing onto the desk, remind them to sit up and reset.
• Stretch between subjects: Even short breaks between lessons are a good opportunity to roll your shoulders, stretch your neck, or do a quick twist. Encourage them to take advantage of hallway transitions or bathroom breaks to move.
• Use their backpack wisely: Teach them to wear both shoulder straps, keep the weight balanced, and adjust the straps so the backpack sits snugly in the middle of the back—not sagging too low.

You can also partner with your child’s teacher if needed. Most educators are open to supporting simple changes, such as allowing a student to stand briefly at the back of the room, adjust their chair, or place books on a slant board.

By giving your child tools they can use at school, you help them extend good posture habits into every part of their day, not just at home.

How chiropractic care may help kids with tech neck

Even with great posture habits at home, tech neck can still develop, especially in growing children whose bodies are constantly adapting. Pediatric chiropractic care provides a proactive, drug-free approach to support spinal health, enhance mobility, and address postural challenges early.

Chiropractors who work with children are trained to understand the unique needs of developing spines. They assess posture, spinal alignment, joint motion, and musculoskeletal balance to identify areas of stress or restriction that may be contributing to discomfort or dysfunction.

Care is always tailored to your child’s age, stage of development, and comfort level. It may include:

• Gentle spinal adjustments: Light, precise techniques are used to improve joint motion and support proper alignment. Adjustments are adapted for a child’s size and skeletal maturity, and many kids find them comfortable and calming.
• Postural assessments: Chiropractors observe how your child stands, sits, and moves to identify signs of forward head posture, rounded shoulders, or asymmetrical movement patterns related to tech neck.
• Mobility and flexibility support: Prolonged screen time can cause stiffness and muscular imbalances, affecting your child's comfort and mobility. Chiropractic care may help restore flexibility and reduce areas of built-up tension.
• Education and guidance: You’ll receive personalized recommendations for stretches, movement routines, ergonomic tips, and ways to reinforce healthy posture at home. Many parents appreciate the added support and clarity that come with expert insight.

Beyond symptom relief, chiropractic care may help identify and correct minor issues before they develop into more significant concerns. Regular visits may also help children develop an increased awareness of their body's needs and how to take care of it. These are skills that support confidence and well-being far beyond the exam room.

For parents, it’s an opportunity to partner with a provider who understands the long-term impact of spinal health and is committed to supporting your child’s growth, comfort, and development at every stage.

Lifelong alignment starts at home

Technology is a constant in your child’s world. The goal isn’t to eliminate it. It’s to help them use it in ways that support their growth, movement, and long-term well-being.

Preventing tech neck goes beyond limiting screen time. It’s about teaching posture awareness, encouraging daily movement, and creating routines that align with your child’s body type and natural development. These habits, once established, can carry them through school, sports, and all the screen time that comes with modern life.

Protecting your child from tech neck isn't just about limiting screen time; it's about empowering them with healthy habits and providing proper support. By implementing these tips and considering early chiropractic care, you’re investing in a strong, resilient foundation for your lifelong well-being. Ready to take the next step in protecting your child's spinal health? Find a Joint Chiropractor near you today to schedule a consultation and learn more about pediatric chiropractic care.

Frequently Asked Questions about tech neck in children

What causes tech neck in children?

Tech neck is caused by prolonged forward head posture while using digital devices. This position places stress on the cervical spine, increases muscle tension, and may alter spinal alignment. Common causes include holding screens too low, using devices for extended periods without breaks, and a lack of awareness of proper posture.

How can I tell if my child has tech neck?

Look for signs like neck or shoulder pain, frequent headaches, forward head posture, rounded shoulders, or complaints about discomfort after using a device. Your child may also struggle to turn their head fully or feel restless while sitting.

Can screen time cause neck pain in kids?

Yes. Extended screen time without movement breaks or proper posture can lead to muscle strain and neck pain in children. This is often referred to as tech neck or text neck.

How much screen time is too much for kids?

The American Academy of Pediatrics recommends limiting recreational screen time to one to two hours per day for school-aged children. But it’s not just about how much time they spend on devices. How they use that time matters just as much. Even shorter periods of screen use can take a toll if your child is hunched over, sitting in one position too long, or not taking breaks. Encouraging healthy posture, regular movement, and screen-free time throughout the day is just as important as setting time limits.

How can I improve my child’s posture?

Improving your child’s posture starts with consistency and awareness. Encourage regular movement breaks throughout the day to reset their body and reduce tension. Teach them how to hold devices at eye level, sit with both feet flat on the floor, and avoid slouching. Provide ergonomic seating that supports their spine, whether they’re doing homework or playing games. Modeling good posture yourself can make a significant difference, as kids often imitate what they see. Gentle morning stretches can help wake up the body and improve flexibility, while periodic chiropractic assessments may support spinal alignment and reinforce healthy movement patterns as they grow.

Is chiropractic care safe for children?

Chiropractic care is generally considered safe for children when provided by trained and licensed professionals. Pediatric care is tailored to a child’s size, stage of development, and unique needs, with gentle, age-appropriate techniques used to support spinal health and mobility. Serious complications are rare, and research continues to explore its role as a non-invasive, drug-free option for managing musculoskeletal discomfort in growing bodies.

Chiropractors assess posture, movement, and alignment to help identify and address concerns such as joint restrictions, muscle tension, or the effects of forward head posture, commonly referred to as tech neck. Treatments are tailored to individual needs, focusing on safety, comfort, and long-term wellness.

If you have questions about your child’s care, your chiropractor can walk you through what to expect. Open communication builds trust and helps ensure your child feels safe, supported, and empowered throughout the process.

Why does my child’s neck hurt after using a tablet?

Tablets are often held in the lap or below eye level, causing the head to tilt forward and placing stress on the neck. This forward posture can lead to muscle fatigue, joint compression, and irritation over time.

What are the signs of poor posture in kids?

Signs of poor posture in children can include slouching while sitting or standing, forward head posture, rounded shoulders, or noticeable unevenness in the hips or shoulders. Frequent fidgeting, shifting positions, or leaning heavily on desks or furniture may also indicate discomfort due to poor alignment. Over time, these patterns can impact balance, coordination, and spinal development, especially if they go unnoticed or uncorrected. Early awareness is crucial in helping children develop healthier habits as they grow.

How do I prevent tech neck at home?

Preventing tech neck at home begins with establishing a routine that promotes healthy posture and movement. Teach your child to hold devices at eye level, sit with their back supported, and avoid using screens while slouched or lying down. Build in regular stretch breaks and encourage physical activity throughout the day to reduce tension and improve circulation. Designate screen-free times or zones, such as during meals or before bed, to give the spine a chance to reset. An ergonomic setup and occasional chiropractic check-ins may also help reinforce good habits and support long-term spinal health.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.