In today’s digital world, we spend more time on screens than ever before. Whether it’s working at a desk, scrolling on a smartphone, or relaxing on a tablet, technology is a huge part of daily life. However, prolonged screen use often leads to ‘Tech Neck’ – a condition caused by constantly looking down at screens, leading to neck pain, stiffness, headaches, and poor posture.
At Wynyard Chiropractic, we see more and more people suffering from tech-related spinal issues, but the good news is there are simple ways to prevent and manage Tech Neck. Let’s explore what causes it, how to recognise the symptoms, and most importantly, how to keep your spine healthy in a tech-driven world.
What is Tech Neck?
Tech Neck occurs when the constant downward tilt of your head strains the neck and upper back. The average human head weighs 4.5–5.5 kg, but as you tilt forward, the strain on your spine increases dramatically. At just 15 degrees of forward tilt, your neck experiences around 12 kg of pressure—and at 60 degrees, that strain jumps to 27 kg! Over time, this can cause muscle fatigue, joint dysfunction, and long-term spinal issues.
Common Symptoms of Tech Neck
If you spend hours on your devices each day, you might notice some of these symptoms:
✅ Neck pain and stiffness
✅ Shoulder tension
✅ Frequent headaches
✅ Rounded shoulders and forward head posture
✅ Pain or numbness in the arms and hands
✅ Reduced range of motion in the neck
Ignoring these signs can lead to chronic pain and long-term degenerative changes in the spine, so taking action early is key!
How to Prevent Tech Neck
The best way to manage Tech Neck is to be mindful of posture and incorporate healthy habits into your daily routine. Here’s how:
Screen Positioning Matters
- Keep screens at or above eye level to reduce forward head tilt.
- Use a stand or monitor riser for computers.
- Hold your phone at chest or eye level rather than looking down.
Strengthen & Stretch
- Neck Stretches: Tilt your head side to side, holding each stretch for 15 seconds.
- Posture Exercises: Strengthening your back and shoulders helps maintain an upright posture.
- Ask us for more! There are loads exercises to ‘strengthen’ necks, some are amazing and some are terrible. Make sure to ask us what ones are best for you, and please don’t follow YouTube videos that claim they can fix your neck pain! Some exercises out there can actually damage your spine or worsen your symptoms.
Take Breaks & Move More
- Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break, and focus on something 20 feet away.
- Stand up and move every 30-40 minutes. Even if only for a few minutes, breaking up your time sitting will help your spine significantly.
- Try a standing desk or swap sitting for standing periodically. Our recommendation is sit for 40 min, stand for 20 min and keep alternating. This helps you to maintain better posture in both positions. Ask us for our guide on Sit-Stand Desks!
- Bonus tip! Drink more water throughout the day. Not only is this beneficial for your whole body, but also nature’s alarm clock will kick in and help you get up and move!
Sleep & Recovery
- Use a supportive pillow that keeps your neck in a neutral position. Ask us for recommendations.
- Avoid using your phone while lying down in bed—this strains your neck even more.
How Chiropractic Care Can Help
If you’re already experiencing neck pain, tension, or headaches, chiropractic care can help. At Wynyard Chiropractic, we provide:
✅ Postural assessments to identify and correct imbalances.
✅ Spinal adjustments to relieve tension and improve alignment.
✅ Targeted stretches and exercises to relax and strengthen the neck and shoulders.
✅ Ergonomic advice to make your workspace and daily habits more spine-friendly.
Take Control of Your Spinal Health
Tech Neck doesn’t have to be a part of your life! By making small adjustments to your posture, incorporating movement into your routine, and seeking professional care when needed, you can reduce pain, improve posture, and keep your spine healthy for the long term.
If you’re experiencing symptoms of Tech Neck or want to improve your posture and spinal health, book an appointment with Wynyard Chiropractic today! Call us on 02 9235 2464 to schedule your consultation. Your spine will thank you!