Understanding Tech Neck: How Screen Time is Affecting Your Spine

These days, it seems we carry our screens with us everywhere — phones, tablets, laptops, technology is always at hand, and our bodies are paying the price. If you’ve ever felt tension in your neck after a scrolling, reading, or texting session, you might be experiencing a modern condition commonly referred to as “tech neck.”

Let’s take a closer look at what tech neck is, why it’s become so common, and what you can do to prevent it before it becomes a literal pain in the neck.

What Is Tech Neck?

Tech neck is a digital-age ailment characterized by neck and shoulder pain, stiffness, soreness, and discomfort resulting from prolonged use of technology, particularly handheld devices. 

Tech neck is caused by holding one's head forward and downward for extended periods, especially while using smartphones or other digital devices. This posture places extra weight and stress on the cervical spine (aka, your neck), leading to musculoskeletal issues and symptoms like:

• Neck pain or stiffness

• Headaches

• Shoulder or upper back tension

• Decreased range of motion

• Numbness or tingling in the arms or hands

Over time, untreated tech neck can contribute to poor posture, muscle imbalances, and even long-term spinal issues.

How Screen Time Affects Your Spine

The average human head weighs between 10 and 12 pounds in a neutral, upright position. But tilt it forward just 15 degrees, and that weight increases to 27 pounds of force on your neck. At 45 degrees, it's closer to 49 pounds.

This is the exact posture many of us use while texting, reading emails, or scrolling through social media, sometimes for hours a day.

When this becomes habitual, it can lead to chronic tension, nerve compression, and misalignment in the upper cervical spine (the C1 and C2 vertebrae, located at the very top of your neck, just beneath your skull). And the more time we spend looking down, the more strain we place on these small but vital vertebrae.

5 Signs You Might Have Tech Neck

If you’re not sure whether tech neck is behind your discomfort, here are a few signs to watch for:

1. Tension

You regularly experience tension at the base of your skull.

2. Feeling hunched up

Your shoulders often feel tight or as if they are hunched forward.

3. On the lookout for relief

You find yourself rubbing your neck or upper back throughout the day.

4. A tendency to get headaches

You find yourself getting more frequent headaches, especially in the afternoon.

5. In a slump

You notice your posture slumping when using your phone or laptop

4 Tips to Prevent Tech Neck

Thankfully, tech neck is highly preventable and manageable with the right adjustments. Here are some simple tips you can start implementing today:

1. Raise Your Screen

Bring your devices up to eye level whenever possible. Use a laptop stand or a stack of books for your computer, and hold your phone higher to avoid the downward gaze.

2. Take Regular Breaks

Set a timer or reminder to get up, stretch, and move every 30–60 minutes. Gentle neck rolls and shoulder shrugs can go a long way.

3. Mind Your Posture

Keep your ears aligned with your shoulders, your spine tall, and your shoulders relaxed, not hunched. Engage your core when sitting to support your spine.

4. Limit Unnecessary Screen Time

Try voice-to-text features or make phone calls when possible instead of lengthy text sessions.

How Upper Cervical Chiropractic Can Help

If you’re already experiencing symptoms of tech neck, it’s possible that your spine is out of alignment, particularly in the upper cervical region. Misalignments in this delicate area can affect nerve function, posture, and overall comfort.

At Atlas Specific, we specialize in gentle, noninvasive upper cervical chiropractic care to help restore balance, reduce pain, and support your body’s natural healing ability. By focusing on the top of the spine, we can help relieve pressure, improve alignment, and reduce the long-term effects of tech neck—all without cracking, twisting, or popping.

Don’t Wait for the Pain to Get Worse

If you’re experiencing neck pain, headaches, or stiffness that will not go away, as your Durango chiropractor, we’re here to help. Contact Atlas Specific today to determine if upper cervical care is right for you. You can reach us by calling us at 970.259.6803, visiting our Durango office, or clicking the link below to schedule a free consultation.

We look forward to being a part of your healing journey. 

Notice of Disclaimer:

We are doctors of upper cervical chiropractic, but we are NOT necessarily YOUR doctors. All content and information on this website is for informational and educational purposes only, does not constitute medical advice, and reading or interacting with this site does not establish any form of patient-doctor relationship. Although we strive to provide accurate information, the information presented here is not intended as a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in your particular area of need before making medical decisions.