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.
FAQs
Can I get tech neck from being on my phone or laptop?
Yes. Looking down at your phone or laptop for long periods forces your head forward and rounds your shoulders, putting extra pressure on the neck and upper back. Over time, this strain can lead to stiffness, headaches, and muscle fatigue. Simple changes like raising your screen and taking breaks can help, and chiropractic care can correct the underlying joint and muscle stress.
How often should I take breaks if I have tech neck?
Aim to take a short break every 30 minutes when using your phone or computer. Even standing up, rolling your shoulders, and gently moving your neck for a minute helps reduce pressure and keep blood flowing. Regular breaks, along with good posture and screen height, can make a big difference in preventing flare-ups and supporting your chiropractic care.
Can tech neck cause headaches?
Yes. When the neck is strained from looking down at screens, tight muscles and irritated nerves can trigger headaches. These often start at the base of the skull and may spread to the temples or behind the eyes. Improving posture, taking screen breaks, and getting chiropractic adjustments can help relieve this tension and reduce headache frequency.
Should I get a standing desk if I have tech neck?
A standing desk can help reduce tech neck by encouraging better posture and keeping your screen closer to eye level. Switching between sitting and standing during the day limits the time your head is tilted forward and shoulders are rounded. For best results, pair a standing desk with regular breaks, posture exercises, and chiropractic care to keep your spine healthy.
Can chiropractic adjustments help with tech neck?
Yes. Chiropractic adjustments can improve joint movement, reduce muscle tension, and support better posture, which may relieve discomfort from tech neck. Many people also combine adjustments with posture training, stretching, and ergonomic changes for longer-term improvement.
Can tech neck cause nerve pain?
Yes. When the head is held forward for long periods, the discs and joints in the neck can become irritated and inflamed. This may put pressure on nearby nerves, leading to tingling, numbness, or shooting pain in the shoulders, arms, or hands. Improving posture and reducing strain early can help prevent nerve irritation.
What is the best pillow to use if I have tech neck?
There’s no one-size-fits-all “magic” pillow, but choosing the right support can help reduce strain while you sleep. The goal is to maintain the natural curve of your neck, keep your head aligned with your spine, and avoid pushing your head forward or letting it fall back.Features to look for in a tech-neck–friendly pillow:Contoured or cervical shape — A dip or curve where your neck rests helps maintain alignment.Adjustable loft or fill — Being able to tweak thickness helps for side, back, or combo sleepers.Medium-firm support — Too soft lets your head sink; too firm can push your head out of alignment.Good materials — Memory foam, shredded foam, or hybrid fills that hold shape well.Breathability — A breathable cover or cooling design helps comfort through the night.Durability — A pillow that doesn’t flatten or lose shape easily.
Does massage help with tech neck?
Yes. Massage can relax tight muscles in the neck, shoulders, and upper back that become strained from looking down at screens. It improves blood flow, reduces tension headaches, and can make it easier to correct posture. For lasting relief, massage works best alongside posture changes, stretching, and, if needed, chiropractic or physical therapy care.
How soon can I get relief from tech neck?
Many people start to feel better within a few weeks once they improve posture, take regular breaks, and address muscle tension. If you add treatments like chiropractic adjustments, targeted exercises, or massage, relief can come even faster. Long-term posture correction and strength building usually take a few months for lasting change.
Can kids or teens get tech neck?
Yes. Kids and teens often spend long hours on phones, tablets, and gaming devices, which can strain their developing spines. Because their posture habits are still forming and their muscles are less conditioned, they may feel neck pain, headaches, or shoulder tightness earlier than adults. Encouraging screen breaks, proper desk setup, and good posture can help prevent long-term issues.
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