Tech Neck
Tech Neck is neck and upper back pain caused by spending long hours looking down at phones, laptops, or tablets. The forward head posture strains the neck muscles, joints, and discs, leading to stiffness, headaches, and shoulder tension. At KIRO, our chiropractors focus on restoring spinal alignment, improving posture, and teaching movement strategies so you can stay connected without chronic pain.
Why does tech neck occur?
Tech Neck happens when you spend long periods with your head tilted forward and shoulders rounded while using phones, laptops, or tablets. This position increases pressure on the cervical spine and overworks the muscles that support your neck and upper back. Over time, the constant strain leads to stiffness, headaches, muscle fatigue, and even early disc wear.
What are the common symptoms with tech neck?
Tech Neck symptoms often include neck and upper back pain, stiffness, and tension between the shoulder blades. Many people experience headaches, jaw discomfort, and shoulder or arm soreness. You might also notice reduced neck mobility, muscle fatigue, and a feeling of heaviness or tightness after using devices for long periods.
Who is most at risk for tech neck?
Tech neck most often affects people who spend long hours on phones, laptops, or tablets without breaks. Students, remote workers, and gamers are especially vulnerable because they tend to lean forward and round their shoulders for extended periods. Poor desk ergonomics, like screens set too low or unsupported chairs, make the strain worse. People with weak postural muscles or a history of neck or upper back pain are also more likely to develop symptoms. Older adults may be at higher risk too, since spinal discs naturally wear with age and muscles fatigue more easily.
How do KIRO doctors treat tech neck?
At KIRO, care starts with a detailed exam to understand how tech neck is affecting your spine, muscles, and nerves. In the early symptomatic phase, we typically recommend two visits per week to reduce pain, calm tight muscles, and restore safe neck motion. Treatment includes precise chiropractic adjustments to the cervical and upper thoracic spine, gentle soft-tissue work, and mobility drills to relieve tension.
As symptoms improve, we shift into the corrective phase with weekly visits. This stage focuses on retraining posture, strengthening the stabilizing muscles of the neck and upper back, and improving workstation setup to reduce daily strain.
Once your spine is moving well and posture improves, most patients transition to the preventive phase with periodic visits. Monthly Nervous System Scans track changes, and doctor rotation gives you a range of expertise and oversight. This ongoing care helps maintain healthy alignment, manage screen time stress, and prevent future flare-ups.
How long does tech neck treatment take?
Most people begin to feel relief within the first few weeks of consistent care, especially as pain and tension settle during the early symptomatic phase. The corrective phase, where posture and strength are rebuilt, usually takes another 6 to 8 weeks, depending on how long the problem has been present and how active you are with home exercises. Altogether, about three months of focused care is common for lasting improvement. Many patients then choose periodic maintenance visits to keep their neck and upper back healthy and avoid future flare-ups.
What are the benefits of chiropractic care for tech neck?
Chiropractic care for tech neck provides several important benefits, including:
Faster pain relief and reduced muscle tension
Improved posture and spinal alignment
Fewer headaches and less neck stiffness
Better mobility and flexibility in the neck and upper back
A non-drug, non-surgical way to heal and prevent flare-ups
Together, these benefits help you stay comfortable, protect your spine from early wear, and maintain a healthier posture even with regular screen time.
READY TO TAKE THE NEXT STEP?
Schedule your first appointment for just $39.
Includes an Exam, Consultation, and Total-Spinal Adjustment.
Bonus: your $39 is fully-refundable if you decide to become a Member and begin treatment with our doctors during your appointment.