Rising rates of technology usage across all age groups have contributed to the increased prevalence of neck pain, including tension neck syndrome, also known as ‘tech neck.’ This presents, not just as neck pain, but can also manifest as headache, shoulder tension, poor concentration, poor sleep patterns, digital dementia and back pain.
Around the globe, millions of people are spending copious amounts of their day staring at screens, placing them at a greater risk of ‘tech neck’. No more running off to your mates place, riding bikes, or chatting on the phone. Now it is gaming over the internet, checking on what people are doing via social media, or conversing via digital means.
What is Tech Neck?
‘Tech neck’ is commonly caused by a range of everyday activities, including extreme neck flexion to read from a mobile device and spending too long using non-ergonomically set-up computers and desktops. As such, it’s likely you or someone you know may experience ‘tech neck’ at some point in life.
According to a 2025 Journal of Clinical Medicine study, just 15 degrees of neck flexion while using a mobile device such as a phone or desktop monitor places 12 kilograms of additional load on your neck and spine joints, highlighting how easy it is for individuals to place themselves at risk.
Can Chiropractic Help?
Chiropractic healthcare offers a low-risk and effective approach to managing ‘tech neck.’ With over 100 years of experience in treating neck and back pain, chiropractors have a deep understanding of spinal health and the function of the nervous system.
If you’re tired of ‘tech neck’ bringing you down, chiropractic care can help!
Home Tips
Want some at home tips? I thought that you would never ask!
- Bring the device to eye level rather than bringing your eyes to device level.
- Limit time on your device. That is both work and leisure.
- Make family time, family time, dinner time, dinner time. You do not get your personal family or friends time twice. Place your phone (and your iWatch) away. Be present with whom you are with.
- Ensure that your laptops are NOT used on your laptop. Maintain an ergonomic setup for computers and laptops. Use an external keyboard and mouse for the laptop.
- MOVE. It is not about a sitting or a standing desk. Movement is key. At a minimum every 30 minutes.
- Use both hands to text/ type when using the phone.
- When sitting, sit evenly weighted on both sit bones, when standing, stand evenly weighted on both feet.
- When using multiple screens, have your main screen in front of you so as your head remains straight, NOT turned to one direction.
- Have a digital detox at least 30 minutes prior to going to bed PLUS leave your phones out of the bedroom. Charge them overnight in the kitchen/ study, family room.
- Consult your chiropractor. Not just for yourself but for your kids. I am seeing changes on Xray in young adults in their 20’s due to the use of digital devices that I used to not see until people were over 50. An ounce of prevention is worth a pound of cure.
