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Chiropractic FAQ Sheet: Tech Neck’s a Pain in the Neck—Literally

Reviewed by: Dr. Steven Knauf, D.C.

By: Martha Michael

Chiropractic-FAQ-Sheet-Tech-Neck’s-a-Pain-in-the-Neck—Literally

Your day probably looks like this: you wake up and check your phone, answer a few emails, scroll through social media, and maybe squeeze in a video call or two. By lunchtime, you’ve already logged hours staring at your screen, shoulders hunched, neck craned forward. It’s part of modern life, but that doesn’t mean it’s harmless. It’s a growing problem with a name: tech neck.

Tech neck happens when you spend hours with your head tilted forward and down, putting strain on your cervical spine. With the average American glued to their phone or tablet for more than four hours daily, it’s easy to see why it’s becoming so common. This isn’t just about an ache that goes away after a good night’s sleep. Over time, tech neck can lead to chronic pain, stiffness, tension headaches, and even long-term spinal misalignment.

Here’s the thing: the longer you let it slide, the harder it is to fix. But the good news? You don’t have to live with it. Chiropractic care can help. Whether you’re noticing nagging discomfort, stiffness, or just an unflattering side profile in the mirror, a chiropractor can assess the damage, create a personalized treatment plan, and help you regain good posture. It’s more than standing tall; it’s about feeling better, moving freely, and keeping your spine in shape—because you deserve that.

What is tech neck?

Let’s talk about tech neck—a modern-day issue that’s creeping into our lives every time we glance down at our devices. Also called “text neck,” this condition refers to the chronic pain and discomfort in your neck, shoulders, and sometimes even your head, caused by spending too much time looking down at screens. Think about it: how often are you tilting your head forward to scroll through emails, watch videos, or answer texts? Over time, this seemingly harmless habit adds up, leading to real, physical consequences.

Here’s why tech neck happens. Your head weighs about 10-12 pounds—roughly the size of a bowling ball—and your neck is designed to support that weight when your head is balanced directly over your shoulders. But the strain on your neck skyrockets when you tilt your head forward, even at a 45-degree angle. According to the Mayo Clinic, each inch you lean your head forward adds about 10 pounds of pressure to your neck. That’s like strapping a few bowling balls to your neck and expecting your muscles to hold it together all day.

To put it another way, imagine holding a gallon of milk out to your side for several minutes. That eight-pound jug would quickly feel like a lead weight. Now imagine what your neck endures when it holds your head in that forward-leaning position for hours.

Neck pain, a leading cause of disability claims, is closely tied to the rise in musculoskeletal disorders. According to a report from the Integrated Benefits Institute released in September 2020, musculoskeletal disorders are responsible for 18.5 percent of short-term disability claims and a staggering 27.6 percent of long-term disability claims. As more individuals spend extended periods on phones, tablets, and computers, the toll on the neck and spine contributes to this growing issue. These disorders, which affect the back, spine, and joints, have become a significant driver of both short-term and long-term disability, highlighting the need for proactive care and treatment.

Tech neck doesn’t just stop at neck pain. Like other repetitive stress injuries, it leads to musculoskeletal fatigue and can suppress nerves, causing pain to radiate to other areas of your body, like your arms and hands. This “referred pain” often catches people off guard—they think their arms or wrists are the problem when it’s really stemming from their neck.

Why is tech neck so common?

Tech neck has become a widespread issue in today's digital age, and the root cause often lies in our daily habits. In a world where we’re constantly connected to our devices, it’s easy to fall into patterns that strain our bodies. When you’re scrolling, texting, or watching videos on a small screen, you naturally fixate on the device by leaning forward or tilting your head downward. To see the screen more clearly, you might hold the phone close and remain still, unaware that this seemingly innocent posture is putting significant pressure on your neck and spine.

his posture becomes a problem because it’s static—your body is locked in one position for long periods without movement to engage and relieve muscle tension. Unlike physical activities that promote blood circulation and muscle engagement, the hunched-over position caused by prolonged device use leads to chronic strain on the neck, shoulders, and upper back. Over time, this can lead to misalignment in the spine, muscle imbalances, and postural issues, creating a cycle of discomfort, fatigue, and tension that becomes harder to reverse.

But here's the good news: awareness is the first step in addressing tech neck. By understanding what it is and how it develops, you can take proactive steps to alleviate and even prevent its discomfort. Incorporating better posture, taking regular breaks to move, and engaging in exercises that strengthen the neck and upper back can all help keep your body aligned and resilient. With a bit of attention, you can break the cycle of tech neck and protect your long-term health—even in a world dominated by screens.

What are the symptoms of tech neck?

You know the drill—sitting at a desk, hunched over your phone, or slouching in front of a screen for hours. But what happens when your head constantly juts forward in that position? The result is “tech neck,” a condition that causes your muscles to become imbalanced. Chest muscles shorten while the muscles in your neck and shoulders lengthen, pulling your shoulders inward and your back into a slouch. This imbalance can lead to a range of painful symptoms—such as chronic headaches, stiffness when turning your head, and tingling or numbness in your limbs. Over time, you may also experience radiating pain in your neck and shoulders, weakness during activities, and a constant burning sensation in the muscles. What starts as a minor inconvenience can quickly escalate into uncomfortable and long-lasting issues.

Pain

One of the first things you’ll likely notice is pain—and we’re not just talking about the sore muscles in your neck and shoulders. The misalignment caused by tech neck can create pressure on your nerves, leading to a range of uncomfortable symptoms that may appear unexpectedly.

Here's what might happen

  • Weakness during physical activities
  • Chronic headaches that linger
  • Stiffness and pain when turning your head
  • Achiness and that persistent burning sensation
  • Pain that radiates down your arms or shoulders
  • Tingling and numbness, sometimes making your limbs feel like they're “falling asleep”

Long-term physical problems

If left unchecked, the effects of tech neck can extend far beyond your average muscle soreness. As your posture worsens, your body starts to pay the price—and some of these issues might even become permanent if they’re not addressed in time.

Here’s what can happen if you don’t take action early on:

  • Arthritis in the neck
  • Dysfunction in the discs of your spine
  • Nerve damage that could cause long-term issues
  • Chronic muscle fatigue that just doesn’t seem to go away

Cosmetic impact (Yes, it matters!)

While these physical problems are no joke, there’s also the appearance factor. Sure, it might seem superficial, but no one likes looking older than they feel. Tech neck can contribute to visible changes that you may not have noticed creeping up, like:

  • Fine lines and wrinkles around the neck
  • A double chin that wasn’t there before
  • Sagging skin, especially near the jawline
  • Creases that appear across the neck
  • Loss of skin elasticity and firmness
  • Muscle laxity that makes your neck feel “looser”

Why the right posture matters

The good news is this doesn’t have to be your reality. You don’t need to endure years of neck pain and aesthetic changes. You can protect your body from the tech neck before it worsens by paying attention to your posture and making simple adjustments—like ergonomic desk setups, stretches, and regular chiropractic care. Your body (and your appearance) will thank you later.

Why are kids at risk for tech neck?

On average, children ages eight to 12 in the United States spend four to six hours per day watching or using screens. For teens, this rises to a staggering nine hours. Poor posture during these activities contributes to many tech neck symptoms, specifically back pain in children.

“Back pain in kids and teens is a growing concern due to the increased use of screens,” says Erika Barger, a physical therapist at UCHealth SportsMed Pediatric Therapy Clinic in Steamboat Springs, Colo. “Along with increased eye strain, sleep disruption, headaches, and mental health problems, increased screen time can lead to an increase in low back pain.”

Awkward seating positions can lead to back problems, but even proper sitting posture applies 40 percent more compressive force on spinal discs than when standing. It also affects circulation, including blood supply and metabolism of your body fluids.

Is tech neck a new problem?

Not at all! The neck and upper back strain issue has been around for centuries—it’s just gone by different names. Before we were glued to our devices, people experienced similar problems from activities like reading books, writing, or working at desks for long periods. The rise of smartphones, tablets, and computers has made the issue more common and given it a catchy new name. "Tech neck" describes the strain on your neck and spine caused by bending your head forward for extended periods, whether scrolling, texting, or working. It’s a modern twist on an age-old issue, now amplified by how much time we spend looking down at screens.

Will tech neck give me a hunchback?

Not necessarily, but if left unchecked, tech neck could contribute to posture problems over time. Prolonged forward head posture—like when constantly looking down at a screen—can strain the muscles and ligaments in your neck and upper back. This can lead to rounded shoulders, stiffness, and a hunched appearance. While a full-on "hunchback" (known medically as kyphosis) is usually caused by more severe conditions like osteoporosis or spinal deformities, tech neck can be a step in that direction if you don’t take care of your posture. The key is to be proactive. Prevention goes a long way!

What are some preventive measures for tech neck?

Tech neck is a modern-day ailment that seems to affect almost everyone. With computers in nearly every home and 90 percent of adults in the U.S. owning smartphones, it's no wonder this condition is becoming more common. It’s a problem that knows no boundaries—it doesn’t matter where you live, what you do for a living, or your family’s tech habits. From busy professionals to teenagers scrolling away in bed, we all have our relationship with technology, and it’s no secret that the more time we spend hunched over screens, the more likely we are to feel that nagging pain in our necks and shoulders.

But here’s the thing: tech neck isn’t just about technology. It’s about the little everyday habits that lead us to crane our necks and slouch, often without realizing it. Think about how you lean forward to tie your shoes, pick something up, chop veggies, or even bath your kids. These simple motions repeated daily, add up, and before you know it, you’re dealing with stiffness and soreness in your neck and upper back.

Preventing tech neck starts with awareness. Once you notice how often you’re leaning forward or holding your head in less-than-ideal positions, you can begin to make small but powerful adjustments to your routine. Here’s how:

Positioning electronics

It’s all about elevating your devices. When using tablets or computers, try placing them at eye level. This helps avoid that dreaded “tech slump” where your head and neck are pulled forward. And when you’re on the phone, hold it higher up to avoid craning your neck downward. Pro tip: Use headphones or earbuds when listening to podcasts or audiobooks to keep your posture in check while moving around. It’s a great way to stay active while avoiding the dreaded tech neck.

Invest in your workspace

Your workspace could use a little TLC, too. Invest in an adjustable standing desk or a laptop stand that raises your screen to eye level. And don’t forget about your chair—an ergonomic design helps support your seated posture, reducing unnecessary strain on your neck and shoulders. You can turn your work environment into a tech-neck-free zone with a few adjustments.

Take Breaks

The 20-20-20 rule is a game-changer when it comes to reducing neck strain. Every 20 minutes, take 20 seconds to look at something 20 feet away. This simple act can help relieve eye strain and encourage you to straighten up and reset your posture. If you’re glued to your screen for longer, set a timer to remind yourself to take a break every 20-30 minutes. Stand up, stretch, walk around the room, or step outside for fresh air. Your neck (and your productivity) will thank you for it.

By making small changes to your posture and daily habits—like the 20-20-20 rule—you can significantly reduce your risk while living a tech-filled life.

Are there specific exercises to relieve tech neck?

Tech neck is no joke. With all the hours we spend hunched over screens, it’s no surprise that neck pain has become an epidemic. But don’t worry, it’s not all bad news. In addition to tweaking your workstation and checking your screen habits, incorporating specific exercises can help relieve the discomfort and prevent long-term issues. Let’s discuss some simple, practical exercises to get you back on track.

Thoracic Extension

This one is great for loosening up your mid-back (thoracic spine), which tends to tighten up when staring at a screen all day.

How to do it:

  • Sit up straight with your feet flat on the floor. Your chair should stop in the middle of your back for maximum support.
  • Place your hands behind your head, elbows flaring out to the side.
  • Gently lean back, looking up at the ceiling, and open your chest as if trying to touch it to the ceiling.
  • Hold for 10 seconds, then repeat 10 times.

This simple stretch can help counter that slouching posture.

Overhead press

Strengthening your neck and shoulder muscles is key to combating tech neck. The overhead press helps you target these areas.

How to do it:

  • Stand with your knees slightly bent and feet hip-width apart.
  • Pull your elbows into your sides and raise your forearms so they’re parallel to the floor, palms facing forward.
  • Press your arms upward until fully extended, squeezing your shoulder blades together as you reach the top.
  • Lower your arms slowly and with control.
  • Perform three sets of 15 reps.

This exercise builds strength where it matters, supporting your neck and helping you maintain better posture throughout the day.

The "Smell Your Armpits" stretch

This one sounds funny, but trust us—it works wonders for your neck.

How to do it:

  • Sit down and place your right hand under your seat for support.
  • Turn your head to the left as if looking over your shoulder.
  • Place your left hand behind your head with the elbow pointed outward, then gently pull your head toward your left armpit.
  • Hold for 10 seconds, then switch sides and repeat three times on each.

It may feel a little awkward at first, but it’s one of the most effective ways to release tension in your neck.

Upper trapezius stretch

Your upper traps (those muscles between your shoulders and ears) can take a beating from all that screen time. Stretching them out is a game-changer.

How to do it:

  • Sit tall and place your right hand under your seat to stabilize.
  • Slowly tilt your head to the left, bringing your ear closer to your shoulder.
  • Hold for 10 seconds, then repeat three times per side.

This stretch targets the muscles that are likely causing you the most discomfort from hours of tech use.

Tailor these exercises to you

If any exercises cause pain or discomfort, you should discontinue them immediately. We always encourage speaking with a local chiropractor for exercises and stretches that may be better for you.

While all these exercises are fantastic, the real key is consistency. Choose the ones that best address your pain points and do them regularly. Tech neck might be a modern-day ailment, but with a little care and some simple exercises, you can keep it at bay. Stay aligned, stay active—and don’t let tech neck hold you back!

How can chiropractic care help with tech neck?

Your neck wasn’t designed for marathon scrolling or hours hunched over laptops. Tech neck, that nagging pain in your neck, shoulders, and upper back caused by staring at screens, has become all too common. But here’s the good news: chiropractic care strives to help with relief and prevention, helping you hold your head high again.

At its core, chiropractic care focuses on spinal manipulation, a safe and natural method involving precise, controlled spine adjustments. Misalignment of your cervical spine (the part that runs through your neck) can happen when you spend long periods with your head tilted forward, throwing off the natural curve of your neck. Left unchecked, this misalignment can lead to muscle tension, joint pain, headaches, and even long-term spinal damage.

A doctor of chiropractic (DC) uses adjustments to gently help restore proper alignment to your spine, relieving joint pressure, reducing tension in surrounding muscles, and improving mobility. Think of spinal manipulation as hitting the reset button for your neck and back, helping your spine to relax into its natural position.

Chiropractic care goes beyond quick fixes. Routine adjustments may help establish a health baseline, making detecting issues easier before they become bigger problems. Your chiropractor can also guide you on posture correction, stretches, and ergonomics to prevent tech neck from creeping back in. So, whether it’s pain relief, better posture, or a healthier spine for the long haul, chiropractic care has your back (and your neck).

You don’t have to live with tech neck. Chiropractic care strives to help address the root cause, helping you move better daily.

What role does chiropractic care play in long-term prevention of tech neck?

Tech neck is a growing concern that may lead to chronic issues if left unaddressed. DCs understand the demands of a digital lifestyle and specialize in musculoskeletal health, including the prevention and management of postural strain. By addressing misalignments early, chiropractic care could alleviate existing discomfort while playing a vital role in helping to prevent the development or progression of tech neck proactively.

During your initial consultation and exam, DCs assess your posture, mobility, and overall spinal health. They can tailor your care plan to address these challenges by sharing your concerns about tech neck. This may include chiropractic adjustments to correct misalignments, stretches, exercises to strengthen supporting muscles, and practical guidance to improve your posture while using electronic devices.

Chiropractic adjustments work by helping to free up restricted joints and restore your natural range of motion. This helps you maintain a neutral position, reducing strain on your neck and spine. Scientific studies suggest that spinal manipulation may help relieve pressure on nerves and muscles, which may help reduce pain while enhancing your body’s ability to adapt to repetitive strain—whether from prolonged screen time or poor posture.

In addition to addressing immediate symptoms, regular chiropractic care may help prevent long-term damage. By optimizing spinal health, adjustments may reduce the risk of developing conditions like degenerative disc disease, which can stem from prolonged poor posture. Through personalized care plans that include adjustments, exercises, and posture education, DCs provide a comprehensive approach to staying aligned and preventing tech neck from taking a toll on your health.

Getting over the hump of tech neck

Tech neck might be a modern problem, but it doesn’t need to be permanent. Pay attention to your daily habits and make small, consistent changes to support your neck and spine. Whether it’s elevating your devices, setting up an ergonomic workspace, or making time for regular chiropractic adjustments, these steps can help you stand taller, feel better, and move more freely.

Your body does so much for you daily—it’s time to give it some care. With a little effort and awareness, you can reverse the effects of tech neck and protect yourself from future discomfort. Because let’s face it, life’s too short to spend hunched over in pain. So lift your head, straighten your shoulders, and take charge of your health. Your spine will thank you—and so will the future you.

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