In today's digital age, most of us spend hours each day looking down at smartphones, laptops, and tablets. While these devices keep us connected and productive, they also come with a hidden costs. One issue that's become increasingly common is known as "tech neck". If you've ever experienced stiffness, soreness, or pain in your neck and shoulders after a long day at the desk or scrolling through your phone, you're not alone.

At a Prior Lake Chiropractic office, we see more patients than ever struggling with the effects of tech neck. This modern condition can quickly lead to chronic discomfort and poor posture. Left uncheck, it can compound into long term spinal damage, disc injuries, and more. Fortunately, there are effective ways to both prevent and treat tech neck, and chiropractic care plays a vital role in the solution.

Today, we'd like to provide some practical solutions for how you can treat and/or avoid the pain of tech neck altogether. But first, let's get a better understanding of what exactly tech neck is.

 

What Is Tech Neck?

Tech neck, also referred to as text neck, is a repetitive stress injury caused by prolonged forward head posture. This often happens naturally while using tech devices such as smartphones, laptops, and more. While the angle may seem minor, it can quickly cause significant strain to your neck and spinal column. Just tilting your head forward 15 degrees can add up to 27 pounds of pressure on your cervical spine. The steeper the angle, the greater the strain.

Common symptoms of tech neck include:

• Neck and shoulder pain
• Headaches
• Reduced neck mobility
• Tingling or numbness in the arms
• Poor posture or a hunched back
• And more.

Over time, untreated tech neck can lead to disc degeneration, pinched nerves, and even early-onset arthritis. Though the issue starts in the neck, it can quickly move to other parts of the body. Over 30% of adults have reported pain in their hands, arms, and shoulders, with much of it stemming from posture and prolonged strain.

Preventing Tech Neck: Everyday Habits That Make a Difference

The best way to combat tech neck starts is by being proactive. By being mindful of your posture and daily habits, you can reduce strain, ease discomfort, and avoid long term issues. We've recommended these actions first-hand to our patients. Though they might seem simple, we've seem them yield significant results.

Raise Your Screens

Looking down at your phone, tablet, or computer for long periods places extra strain on your neck. To reduce this stress, keep your screens at eye level. Use a monitor stand, adjustable arm, or even a stack of books to lift your device. When your gaze is forward instead of downward, it helps keep your spine in a healthier, neutral position.

Take Frequent Breaks

Your muscles and joints aren’t meant to stay locked in one position all day. Set a reminder to stand, stretch, and reset your posture every 30 minutes. Gentle neck rolls, shoulder shrugs, or a short walk can go a long way in preventing stiffness and discomfort. Think of these breaks as a reset button for your body.

Use Voice-to-Text

Prolonged texting or typing on your phone often forces your head into a downward tilt, creating “tech neck” strain. Whenever possible, use voice-to-text features for emails, messages, and notes. This reduces the amount of time you spend hunched over your device and gives your neck a much-needed break.

Strengthen Your Core

A strong core is more than just abs—it’s the foundation that supports your entire spine. Core exercises like planks, bridges, and gentle Pilates moves can improve your posture and reduce the load on your neck and shoulders. Aim for a few minutes of core strengthening a few times each week to build long-term support.

Practice Good Ergonomics

Your workspace setup matters. Choose a chair that supports your lower back, and aim to keep your elbows at a 90-degree angle when typing. Both feet should rest flat on the floor (use a small footrest if needed). Proper ergonomics help you sit taller, protect your spine, and keep neck pain at bay during long hours at your desk.

How Chiropractic Care Helps Tech Neck

While lifestyle changes are necessary to avoid the long term effects of tech neck, you may need some professional help to treat immediate symptoms and discomfort. Chiropractors are trained to identify spinal misalignments and soft tissue issues caused by poor posture and repetitive stress. At Watkins Family Chiropractic, we offer personalized chiropractic adjustments and rehabilitative therapies to address both the symptoms and the root causes of tech neck.

While everyone's situation is unique, here are some of the ways we can help:

• Realigns the cervical spine to restore natural posture
• Reduces muscle tension and inflammation
• Improves range of motion in the neck and shoulders
• Promotes healing through improved nerve communication
• Provides posture coaching and ergonomic advice

We also use additional treatments like therapeutic massage, stretching techniques, and corrective exercises to support long-term relief and spinal health. We'll work directly with you to empower you with the knowledge and actions needed to find success outside of our office doors.

Don’t Ignore the Signs

Tech neck may start as a minor annoyance, but over time it can lead to chronic pain and postural imbalances that impact your daily life. The longer you take to treat it, the more difficult it will be to treat it. The good news is, with early intervention and the right care, it’s entirely manageable and often reversible. The sooner you act, the quicker you can expect results.

If you're experiencing neck pain or discomfort from long hours on screens, don’t wait. Contact us today to schedule a consultation. With Watkins Family Chiropractic, you'll never be pressured to commit to expensive, long-term treatment packages. Instead, our experienced team will create a custom treatment plan to meet your needs and abilities. Together, we can get you back in alignment and feeling your best.

📞 Call us at 952-440-4553 or book your appointment online. Let’s work together to keep your spine healthy in the digital age.