Tech Neck:

What It Is, Why It’s So Common, and What You Can Do About It

If you have ever noticed neck pain, headaches, or tight shoulders after spending time on your phone or computer, you are not alone. One of the most common posture related issues we see today is something called tech neck.

What is tech neck?

Tech neck refers to neck, upper back, and shoulder strain caused by prolonged screen use. When you look down at your phone, tablet, or laptop, your head shifts forward. This forward head position places increasing stress on the muscles, joints, and discs of the neck and upper spine. Over time, that stress adds up and can lead to pain, stiffness, and tension that does not resolve on its own.

How common is tech neck?

Tech neck is extremely common and becoming more so every year. The average adult spends several hours a day on screens, whether for work, communication, or entertainment. We are now seeing tech neck symptoms in people of all ages, including teenagers and young adults. Neck pain, headaches, jaw tension, shoulder tightness, and even numbness or tingling into the arms are frequent complaints.

Why screen posture matters

Your head weighs about 10 to 12 pounds in a neutral position. As the head moves forward, the effective load on the neck increases significantly. At a deeper angle, that load can reach about 60 pounds. That is the equivalent of carrying a 9-year on your neck for hours at a time, often without realizing it.

Can tech neck cause long term problems?

Yes. When tech neck is left unaddressed, it can contribute to chronic neck and upper back pain, joint degeneration, disc irritation, and lasting postural changes like forward head posture and rounded shoulders. Over time, these changes can affect breathing mechanics, sleep quality, energy levels, and overall nervous system health.

How can people prevent tech neck?

Prevention starts with awareness and consistency. Bringing screens up to eye level instead of bringing your head down makes a major difference. Taking movement breaks every 20 minutes helps prevent the body from locking into poor positions. Maintaining a posture where the ears align over the shoulders and the shoulders align over the hips supports the spine and reduces strain. Strengthening the upper back and postural muscles is just as important as stretching tight areas.

Are there stretches that help?

If your screen time exceeds 20-30 minutes at a time, gentle movement is key. Chin tucks, chest opening stretches, shoulder rolls, and gentle neck side bending can help reduce tension. While stretching provides temporary relief, lasting improvement requires strengthening, posture correction, and addressing daily habits that contribute to the problem.

The bigger picture

Technology is not going away, but pain does not have to be part of modern life. Small changes done consistently can have a big impact on how your body feels and functions.

Ready to address tech neck for good?

If you are experiencing frequent neck pain, headaches, or posture related tension, chiropractic care combined with corrective exercises and soft tissue work can help address both the symptoms and the root cause. We focus on restoring proper movement, improving posture, and supporting your nervous system so your body can adapt to modern life without constant discomfort.

Schedule an appointment today and take the first step toward feeling better, moving better, and protecting your spine for the long term.