Is Your Phone Hurting Your Neck? Understanding “Tech Neck” and How to Help

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Let’s talk about something I see more and more of every day in my office, especially in children and teens, but in plenty of adults too. It’s something we all do without thinking, and yet, it could be quietly creating real problems for your spine. It’s called Tech Neck, and if you spend any time looking down at your phone, tablet, or laptop, it’s worth learning about.

What Is “Tech Neck”?

Tech Neck is a modern health concern caused by frequent forward head posture, most often from looking down at a screen for long periods of time. Whether you’re texting, scrolling, watching a video, or when your child is doing their homework on a tablet, their head is tilted forward and shoulders are rounded.

Now, here’s the important part. Your head weighs around 10 to 12 pounds, but the more you tilt it forward, the heavier it becomes for your spine to support. At a 45-degree angle, your neck is suddenly supporting almost 50 pounds of pressure. That’s like having a small child sitting on your neck every time you check your phone.

How Poor Posture Affects the Spine

When we repeat this posture day after day, it begins to take a toll. The bones in your neck, called vertebrae, are designed to stack neatly and protect your spinal cord. But when we slouch or bend our heads forward for too long, those vertebrae can misalign, or what chiropractors call a subluxation.

A subluxation may sound like a fancy word, but it simply means that a bone in your spine has shifted out of place and is putting pressure on nearby nerves or soft tissues. Over time, this can cause a ripple effect of problems, such as:

  • Tension headaches

  • Neck stiffness or pain

  • Shoulder tightness

  • Tingling or numbness in the arms or hands

  • Difficulty concentrating

  • Fatigue or restlessness

Even more concerning, poor posture in young children can influence their spinal development. I often remind parents that their child’s spine is still growing, and early habits can shape posture, breathing, and even energy levels.

What Can We Do About It?

The good news is, Tech Neck is preventable, and in many cases, reversible with the right care and attention.

Here are some nurturing steps you can take at home:

1. Be posture-aware
Encourage yourself and your children to hold devices at eye level, whether sitting or standing. Use pillows or stands when needed to prop up tablets.

2. Take breaks
Set a reminder every 20 minutes to look up, roll your shoulders, and gently stretch your neck. This helps reset your posture and keeps muscles from tightening.

3. Strengthen and align
Chiropractic care is a wonderful tool for correcting postural misalignments. With gentle adjustments, I help the spine return to its natural position, relieve pressure on nerves, and ease pain and tension. For children, these adjustments are especially light and tailored to their small, growing bodies.

4. Model healthy habits
Kids watch us closely. By practicing good posture and screen-time habits yourself, you show them how to care for their own bodies too.

You Deserve to Feel Comfortable in Your Body

If you or your child are experiencing headaches, tight shoulders, or neck discomfort, it may be more than just stress; it could be a sign your spine needs support. There’s no judgment here, just an open heart and a healing hand.

Chiropractic care is here to help you feel better, stand taller, and move through life with more ease and comfort. If you’d like to have your or your child’s posture evaluated, I’d be happy to talk with you.