We live in a digital world. Whether you’re working on a computer, scrolling through your phone, or catching up on emails and messages, chances are you’re spending a large part of your day looking down at a screen. While this might feel like the new normal, it’s quietly causing a problem that more and more people are experiencing: tech neck.
Tech neck refers to the strain and tension placed on your neck and upper back from consistently looking down at screens. It may start with a little stiffness or soreness, but over time it can lead to more serious issues like chronic pain, headaches, reduced mobility, and even long-term spinal misalignment.
At Draper Spinal Care, we see tech neck becoming increasingly common—especially among people who work at desks, use mobile devices frequently, or simply spend long hours sitting without proper posture. The good news? With awareness, simple adjustments, and the right care, you can reduce the impact of tech neck and start feeling better again.
What Is Tech Neck?
Your head weighs about 10 to 12 pounds in a neutral position. But as you tilt it forward, the amount of pressure on your cervical spine increases significantly. For example:
- At a 15-degree tilt, your neck supports around 27 pounds
- At 30 degrees, it’s 40 pounds
- At 60 degrees, it’s nearly 60 pounds of force
Most people don’t realize just how often they hold their head at these angles—until the symptoms start showing up.
Common Symptoms of Tech Neck
Tech neck doesn’t always show up as sharp pain right away. Instead, it often begins with more subtle signs, such as:
- A dull ache or tightness in the neck or shoulders
- Headaches, especially at the base of the skull
- Pain between the shoulder blades
- Tingling or numbness in the arms or hands
- Reduced neck mobility or stiffness when turning your head
- Increased fatigue, especially after long screen sessions
If left unaddressed, tech neck can lead to muscle imbalances, joint dysfunction, and long-term changes in spinal alignment that are harder to correct.
How Tech Neck Impacts Overall Health
While it may seem like a localized issue, tech neck can affect your entire body. Misalignment in the cervical spine (neck) can influence posture throughout the back, hips, and even lower limbs. Over time, this compensation can result in tension, fatigue, and increased risk of injury.
Additionally, poor neck posture can contribute to nerve irritation, which may affect how your body functions on a broader level—including sleep, focus, and even digestion.
What You Can Do to Reduce Tech Neck
The first step in preventing or improving tech neck is awareness. Once you start noticing how often you’re looking down or slouching, you can begin to make small changes that add up over time.
1. Raise Your Screens
Keep your monitor at eye level and avoid looking down at your phone or tablet for long periods. Use a stand, prop your device on a table, or invest in a more ergonomic setup at work.
2. Take Regular Breaks
Set a timer or use break-reminder apps to stand up, stretch, and reset your posture every 30 to 60 minutes. Movement helps prevent muscle fatigue and gives your spine a chance to realign.
3. Strengthen Your Upper Back and Neck
Simple exercises can help support better posture and reduce the impact of tech neck. Chin tucks, shoulder blade squeezes, and upper back stretches can all counteract the effects of screen time.
4. Practice Good Sitting Posture
Sit with your feet flat on the floor, shoulders relaxed, and ears aligned over your shoulders. Avoid slouching or craning your neck forward, especially during long work sessions.
How Chiropractic Care Helps
While posture changes and stretches can make a difference, tech neck often involves underlying spinal misalignments that require hands-on correction. That’s where chiropractic care comes in.
At Draper Spinal Care, we assess your spinal health as a whole—starting with a postural and neurological evaluation. If your neck or upper back is out of alignment, we use gentle, targeted adjustments to restore balance, improve mobility, and reduce pressure on the nerves and muscles affected.
Chiropractic care also helps with:
- Relieving muscle tension and stiffness
- Reducing inflammation in affected joints
- Improving posture awareness and spinal mechanics
- Supporting long-term healing and prevention
In many cases, patients experience relief after just a few sessions and begin noticing improved posture, fewer headaches, and more energy throughout the day.
Final Thoughts
Tech neck may be a modern issue, but it’s one with real consequences if left untreated. The good news is, with a combination of better habits and expert care, you don’t have to live with daily stiffness or discomfort.
If you’re noticing the signs of tech neck in your daily life, it’s time to take action. Chiropractic care offers a safe, effective way to get your spine back in alignment—and help your body move, function, and feel the way it should. We recommend Draper Spinal Care.
