As a chiropractor, I’ve seen a noticeable rise in patients complaining of neck pain, stiffness, headaches, and upper back discomfort—all linked to one common habit: excessive screen time. Tech neck is the strain and discomfort caused by prolonged periods of looking down at screens. It has become a growing concern in today’s digital age.
Research from the National Library of Medicine shows that the average person spends over 3.5 hours per day on their smartphone. This contributes to poor posture and increased musculoskeletal strain.
What seems like a harmless habit can lead to serious postural issues and chronic pain over time.
The good news? With a few simple adjustments and mindful habits, you can significantly reduce strain on your neck and spine.
What is tech neck?
Tech neck, also known as “text neck,” is the description of the repetitive stress injury created when we constantly look down at your mobile phone or laptop.
If you think about how often we tilt our heads down and forward to look at our phone, laptop, or tablet, it makes sense that this injury is growing more now than ever before.
This posture may feel natural or even normal as we carry out these activities on a daily basis; however, it is putting significant stress on your neck and upper back.
Let me explain why…
The average adult head weighs around 4.5–5.5 kg. When your head is in a neutral position (ears aligned with shoulders), our spine is well equipped to support that weight. However, for every 15 degrees of forward head tilt, the effect weight on the spine nearly doubles. At a 60-degree angle (common when looking down at a phone), the strain on your neck can equal over 25 kg.
Over time, this strain can lead to:
- Neck and shoulder pain
- Tension headaches
- Stiffness and reduced mobility
- Upper back discomfort
- Postural issues
Chiropractic-approved tips to prevent tech neck
The key to preventing tech neck is simple.
Reduce the amount of time your head spends in a forward, tilted position and support your spine with correct posture and more movement.
Here are strategies I regularly recommend to my patients.
1) Raise screen height to eye level
One of the easiest ways to prevent tech neck is to bring your device to eye level instead of adjusting your eyes and neck to look down.
- For phones and tablets, hold them at chest or eye level when possible.
- For laptops and monitors, use a stand or stack of books to raise the screen so the top third is at eye level.
- When using a desktop setup, position the monitor directly in front of you, about an arm’s length away.
2) Follow the 20-20-20 rule (with a twist)
The 20-20-20 rule for eye strain stipulates that every 20 minutes, look at something 20 feet away for 20 seconds.
I suggest adding a posture reset to this routine:
- Every 20 minutes, pause your screen time.
- Roll your shoulders backwards and down.
- Gently tilt your head side to side and forward and backwards to release neck tension.
- Stand up if possible, stretch your chest, and do a few neck mobility exercises.
This short break will help to prevent tech neck and also eye strain.
3) Strengthen postural muscles
Good posture is about awareness, and it requires strong muscular stability to support the spine.
Incorporate exercises that target the neck extensors to counteract forward head posture. You also want to work on the upper back and shoulders with exercises such as rows and shoulder blade squeezes.
Core muscles must not be forgotten; they provide overall spinal stability.
A simple exercise I recommend often is the chin tuck.
- Sit or stand tall, with your shoulders relaxed.
- Gently pull your chin straight back, as if making a double chin.
- Hold for 5 seconds, then relax.
- Repeat 10 times, a few times a day.
This exercise strengthens the deep neck flexors and helps realign your head over your shoulders.
4) Limit continuous screen time
Reduce continuous exposure by following these suggestions:
- Set screen time limits for non-essential activities
- Use apps or reminders to prompt posture checks
- Alternate tasks between digital and non-digital activities to give your neck a break
Even small changes, like making phone calls or voice notes instead of long texting sessions, can reduce the strain on your neck.
5) Be mindful of your posture
Tech neck may also be caused by looking down while reading books, driving a car, watching TV, or even carrying heavy bags.
Keep your ears aligned with your shoulder and your shoulders back. If you notice yourself slouching, gently correct your posture in a relaxed manner.
When to seek help
If persistent neck pain, headaches, or upper back stiffness are causing you discomfort and you are unable to improve symptoms with these strategies, it may be time to consult a healthcare professional.
As a chiropractor, I assess posture, spinal alignment, and muscular imbalances to develop treatment plans that are personalised to the individual.
Plans may include the following:
- Spinal adjustments to improve mobility
- Soft tissue therapy to release muscle tension
- Postural exercises
- Ergonomic advice
Early intervention may help to prevent tech neck from developing into a more chronic condition.
Final thoughts…
Although devices are here to stay, frequent use of them should not cause us to develop ailments like tech neck.
Small, consistent changes to posture, including movement breaks and strengthening our postural muscles, will assist with reducing the burden on your neck and spine. A little awareness goes a long way towards keeping you healthy in the digital age.
Key points:
- Tech neck, also known as “text neck,” is a repetitive stress injury caused by constantly looking down at devices.
- This strain can lead to neck and shoulder pain, tension headaches, stiffness, reduced mobility, upper back discomfort, and postural issues.
- If persistent neck pain, headaches, or upper back stiffness persist, consult a healthcare professional for personalised treatment plans.
Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
Author: Dr. Matthew Alch (chiropractor) has been practicing with Sydney Spinal Care since late 2002. Matthew graduated from Macquarie University with a Bachelor of Chiropractic Science and a Masters of Chiropractic. He is a member of The Chiropractors Association of Australia and is registered with the Australian Health Practitioner Regulation Agency.