Why You Shouldn't Ignore Tech Neck, According to Dr. Dustin DebRoy

Dr. Dustin DebRoy, D.C., of The Joint Chiropractic, was recently featured in a Parade article discussing why you shouldn't push through tech neck pain. He explains how prolonged screen time may contribute to neck and upper back discomfort, why pain deserves attention, and how small daily changes may help support more comfortable movement. Read the full article titled “Chiropractors Say This Common Pain Is One You Should Never Try To ‘Push Through’”.

Neck discomfort after a long day at your computer or scrolling through your phone may seem like a normal part of everyday life. But that could signal that your body needs attention.

In a recent Parade article, Dr. Dustin DebRoy explains how screen habits may affect how your neck and upper back feel and move.

“Pain is a warning signal that something needs attention,” said Dr. DebRoy.

Rather than pushing through discomfort, understanding what contributes to it may help you make changes that better support your body.

Let's take a closer look at what causes tech neck, why the pain deserves attention, and which simple habits may help you move more comfortably.

What is tech neck?

Tech neck refers to neck and upper back discomfort associated with prolonged use of phones, computers, tablets, and other digital devices.

Think about how often you look down at your phone or lean toward your computer. Holding these positions for long periods may strain the muscles and joints supporting your neck.

As your head moves forward and your shoulders round, the muscles in your neck and upper back work harder to support that position. Over time, extended screen use may contribute to tension, stiffness, and reduced mobility.

Common symptoms of tech neck may include:

• Neck pain or stiffness
• Upper back and shoulder discomfort
• Muscle tightness or spasms
• Headaches
• Pain or tingling that travels into the arms
• A feeling of heaviness or fatigue in the head and neck

Because symptoms can develop gradually, you may not connect them to your screen habits. Noticing when discomfort appears may help you identify contributing activities or positions.

Why you shouldn't ignore tech neck

It's easy to brush off neck discomfort when it becomes part of your day. But just because it's common doesn't mean you should ignore it.

Pain may signal that something needs to change. Holding one position for too long can strain your neck and upper back, while continuing through discomfort may cause further irritation.

While good posture matters, the goal isn't to maintain one position all day. Changing positions gives your muscles and joints a break.

Dr. DebRoy explains that the body can gradually adapt to physical demands, but forcing a painful position isn't necessarily helpful. Changing positions, allowing time to recover, and gradually building your tolerance for movement may help you feel more comfortable.

Pay attention to how your neck feels during everyday activities and adjust when something causes discomfort.

How to manage tech neck at home

If you experience tech neck discomfort, Dr. DebRoy recommends a few approaches that may help ease symptoms and support movement.

Apply a cold pack. Applying a cold pack may temporarily ease discomfort and reduce inflammation. Dr. DebRoy suggests 15 minutes at a time, two to three times daily. Keep a towel or cloth between the pack and your skin.

Build strength and endurance. Strengthening your upper, middle, and lower back, shoulders, and chest may improve muscular endurance and support posture. Dr. DebRoy recommends moderate-intensity strength training for these muscle groups at least twice a week.

Practice gentle neck movements. Gentle, controlled neck movements may help maintain range of motion and joint mobility. Dr. DebRoy suggests neck controlled articular rotations (neck CARs), which involve slowly moving your neck within a comfortable range without forcing a stretch.

To perform a gentle neck CAR:

• Slowly lower your chin toward your chest.
• Tilt your head toward your left shoulder.
• Gradually move your head backward within a comfortable range.
• Continue toward your right shoulder.
• Return to your starting position.
• Repeat slowly five times, then reverse direction. Stop if the movement causes pain, dizziness, numbness, or tingling.

Chiropractic care may also offer support for neck discomfort and restricted movement.

A licensed chiropractor can evaluate spinal joint function, posture, and range of motion to explore what may be contributing to your symptoms. Depending on your needs, chiropractic adjustments may help relieve joint discomfort and support improved mobility.

3 habits to support your neck

1. Use reminders to change your posture

Even good posture may become uncomfortable when held for hours. Changing positions regularly gives your muscles and joints a break.

Dr. DebRoy recommends pairing posture reminders with something you already do.

For example, add the word "posture" to the names of contacts who text you often. When a message arrives, use it as a cue to check your posture, relax your shoulders, or get up and move.

That way, you can change positions before discomfort reminds you to move.

2. Alternate between sitting and standing

If you work at a desk, varying your position throughout the day may help reduce prolonged stress on your neck and upper back.

A standing desk offers an alternative to sitting, but standing all day isn't necessarily better. The key is variety.

Dr. DebRoy suggests alternating about 30 minutes of sitting with 30 minutes of standing.

Even without a standing desk, taking opportunities to walk or change positions throughout the workday adds variety.

3. Take movement snacks throughout the day

Movement snacks are brief periods of activity that break up long stretches of sitting.

Instead of spending every break looking at another screen, use a few minutes to move. This might include:

• Taking a short walk around your home or office
• Gently stretching your neck and shoulders
• Standing up and moving between tasks
• Walking to refill your water bottle
• Performing a few comfortable mobility exercises

Dr. DebRoy recommends a two-minute movement break at the end of each hour.

These breaks don't have to be complicated. Small amounts of activity throughout the day may help support joint mobility and reduce time spent in one position.

When to seek additional support

Changes to daily habits may help with mild neck discomfort, but recurring pain or stiffness deserves attention.

If neck discomfort continues, worsens, or interferes with daily activities, consider speaking with a healthcare professional. Persistent numbness, tingling, or weakness in the arms also warrants medical evaluation.

At The Joint Chiropractic, our licensed chiropractors listen to your concerns, evaluate how your body moves, and tailor care to your needs. Depending on your situation, chiropractic care may help relieve joint discomfort and support mobility.

Visit The Joint Chiropractic to talk with a licensed chiropractor about neck discomfort and how personalized care may help you move more comfortably.