Most people spend a little over three hours on their phone every day. With the prolonged use of technology, it’s inevitable that issues will develop. If you experience neck strain, discomfort, or pain looking down at a screen, you may be experiencing a condition known as tech neck. This condition can cause potential issues, but don’t worry: there are things you can do to prevent long-term consequences.  

What is Tech Neck?

Tech Neck, also known as cervical kyphosis, is a chronic condition that develops from the prolonged use of technology, especially the use of smartphones, tablets, and computers. Looking down at screens can cause poor posture: the shoulders slump forward and the neck muscles become strained. This posture causes fatigue on the nerve supply in your neck, causing pain. Over time, this force and effort puts uneven pressure on your spine, which can cause long-term problems, such as a neck hump or changes to the natural curvature of your spine. 

This condition is not new but has gotten worse in recent years due to the development and availability of technology. 

Symptoms of Tech Neck

• Neck pain — Can range from mild to severe radiating pain

• Jaw pain — Pain of discomfort when chewing or opening your mouth wide

• Stiffness  and reduced mobility — Difficulty moving your neck or tiling your head

• Shoulder tension — Pain and tenderness in the shoulders or upper back

• Headaches — Frequent or persistent headaches, especially at the base of your head

Numbness or tingling can develop in your arms and hands. But this only happens in severe cases and could be a sign you have a problem that could cause serious issues in the future. This may also be a sign to seek professional treatment. 

How to Prevent and Fix Tech Neck:

To prevent tech neck, you should follow these steps:

• Adjust your screen height — Keep your phone or monitor at eye level to avoid looking down.

• Take frequent breaks — Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

• Improve posture — Sit up straight with your shoulders relaxed and your back supported.

• Use ergonomic accessories — Consider a standing desk, a chair with very good lumbar support, or an external keyboard to promote better posture

• Stay active — Regular exercise, especially strengthening your core and upper back, can help maintain proper posture.

• Stretch and strengthen — Stretches can help release tension and promote better posture. Good exercises for tech neck include:
  • Chin tucks: Pull your chin back to align your head over your shoulders.
  • Neck stretches: Gently tilt your head side to side and forward/backward.
  • Shoulder rolls: Roll your shoulders forward and backward.

• Utilize instant pain relief — If you need a quick solution you can relax tight muscles using a heating pad or reduce inflammation by applying an ice pack. If needed, you can use ibuprofen or acetaminophen to reduce pain and inflammation.

Chiropractic Treatment

If you have incorporated the above tips but are still experiencing persistent neck pain and stiffness, headaches, numbness/tingling in your arms or hands, or limited neck mobility, you may want to seek professional treatment. A chiropractor can provide non-invasive, drug-free relief and prevent long-term spinal issues. Chiropractic care includes:

• Adjustments — An adjustment can help you maintain proper spinal alignment, which will improve posture and alleviate muscle stress. An adjustment can also relax muscles, release compressed nerves, dissipate tension, and restore the proper movement and function of your neck and upper back. 

• Soft tissue manipulation — Massage can help release muscle tension, reduce knots, and improve blood circulation. Myofascial release can break down the tight connective tissue that contributes to stiffness.

• Professional advice — Chiropractors can assess your posture and suggest corrections for sitting, standing, and using devices properly. They may recommend ergonomic changes like raising your screen height, adjusting chair support, and modifying your workstation to prevent future tech neck issues. 

• Exercises — Chiropractors guide you through specific exercises to strengthen weak muscles (upper back, core) and stretch tight ones (neck, shoulders). They can show you how to properly do chin tucks, scapular retractions, and neck stretches to promote long-term posture correction.

Be Aware of Your Posture

Don’t let scrolling or working on a device give you neck and back problems. Be smart and be aware of your posture when going about your day. You can save a lot of money and pain if you take care of your neck, shoulders, and back. Your future self will thank you for following all the tips for preventing tech neck and visiting your local chiropractor when professional treatment is needed.