If you spend hours looking down at your phone or working at a computer, you may have experienced stiffness, soreness, or even headaches. This is often due to tech neck, a modern posture problem caused by excessive screen time. Many people suffer from it, but few realize the long-term consequences or how to fix it. Fortunately, with the right approach—combining chiropractic care with targeted exercises—you can correct forward head posture and prevent further damage.
What Is Tech Neck, and Why Is It So Common?
Tech neck (also called text neck) refers to the strain and misalignment of the cervical spine caused by frequently looking down at screens. The average human head weighs about 10-12 pounds in a neutral position, but tilting it forward to check a phone or laptop can increase the effective weight to 40-60 pounds! This extra load places stress on the neck and upper back muscles, leading to stiffness, pain, and poor posture.
With the rise of remote work, social media, and digital entertainment, tech neck has become more prevalent than ever. Poor workstation ergonomics, prolonged sitting, and lack of movement only make the issue worse.
The Long-Term Effects of Poor Screen Posture
Ignoring tech neck can lead to more than just occasional soreness. Over time, the misalignment of the cervical spine can contribute to:
- Chronic Neck and Shoulder Pain– Muscles become overworked, leading to tightness and discomfort.
- Forward Head Posture (FHP)– The head drifts forward, pulling the shoulders and spine out of alignment.
- Headaches and Migraines– Strained neck muscles can trigger tension headaches and even nerve-related migraines.
- Reduced Lung Capacity– Forward head posture compresses the chest, limiting proper breathing.
- Degenerative Disc Disease– Increased pressure on the cervical spine accelerates disc wear, leading to long-term spinal issues.
- Mental Health Effects– Poor posture is linked to increased stress, anxiety, and even depression. Slouching restricts deep breathing, which can heighten feelings of fatigue and tension.
How Chiropractic Care Can Reverse the Damage
Chiropractic treatment can restore proper alignment, relieve muscle tension, and promote long-term spinal health. As a tech neck chiropractor, I use evidence-based techniques to correct forward head posture and retrain the spine.
Chiropractic Techniques for Tech Neck:
- Chiropractic BioPhysics (CBP)– A science-backed approach that corrects spinal misalignment with specific adjustments and exercises.
- Manual Adjustments– Restore mobility and reduce joint restrictions in the neck and upper back.
- Postural Training– Helps retrain the muscles to hold the head and spine in a healthier position.
- Soft Tissue Therapy– Addresses tight muscles and trigger points that contribute to pain.
Many patients notice relief after just a few sessions, but long-term improvement requires consistency and at-home care.
At-Home Exercises to Improve Alignment
In addition to chiropractic care, simple daily exercises can help strengthen postural muscles and prevent tech neck from returning.
Turtles
- Stand with your back straight & supported at a wall.
- Extend your neck forward and then look up. Gently tuck your chin toward your chest as you pull your head back over your shoulders.
- Hold for 5 seconds and repeat 10 times.
- Helps strengthen deep neck flexors and correct forward head posture.
Prolordotic Neck Exerciser
- Use a prolordotic neck exerciser (such as a resistance band designed for cervical traction).
- Apply gentle resistance while maintaining proper head posture.
- Perform slow, controlled movements for 1-2 minutes.
- Helps reinforce the natural curve of the neck.
- Stand in a doorway with arm & elbow at 90 degrees.
- Step forward slightly, stretching your chest and shoulders.
- Place your inside foot on the doorframe to stabilize your lumbar spine
- Hold for 20-30 seconds.
- Relieves tight chest muscles that contribute to forward head posture.
Final Thoughts
Tech neck is a growing problem, but it’s not irreversible. With a combination of chiropractic care and daily exercises, you can correct your posture, relieve pain, and protect your spine from long-term damage. If you’re struggling with neck pain from phone use, visit a tech neck chiropractor like SPC to start your recovery today. Request an appointment here!