The Dangers of Tech Neck

Whether you’re checking social media, answering emails, or watching videos, odds are good you spend several hours a day looking down at a device. Unfortunately, this frequent forward-head posture can strain the muscles in your neck and upper back — a problem known as “tech neck.”

At Spinal Diagnostics, we help patients recover from the discomfort and long-term effects of tech neck and improve their posture to avoid future injury.

What is tech neck?

Tech neck refers to the repetitive stress on the cervical spine and surrounding muscles due to looking down at phones, tablets, laptops, and even books for extended periods. The average head weighs 10-12 pounds in a neutral position, but the further forward you bend your neck, the greater the pressure becomes — up to 60 pounds at a 60-degree angle.

Over time, this can lead to:

Chronic neck, shoulder, or upper back pain
Headaches
Reduced range of motion
Muscle imbalances and tension
Degenerative changes in the cervical spine

How to prevent tech neck

Good posture and mindful device use are key. Try these tips to reduce your risk:

Hold your phone at eye level instead of looking down
Use a stand for tablets or laptops to elevate the screen
Take frequent breaks to stretch and change positions
Keep your shoulders relaxed and avoid hunching
Use ergonomic chairs and workspaces when possible

Also, strengthen your upper back and neck muscles to support better posture throughout the day.

When to seek help

If you’re already experiencing symptoms like chronic neck stiffness, pain radiating down your arms, or headaches that worsen after screen time, you may benefit from a professional evaluation.

At Spinal Diagnostics, we use physical exams, imaging, and posture assessments to identify the cause of your discomfort. Treatment options may include physical therapy, ergonomic guidance, anti-inflammatory injections, or minimally invasive interventions — depending on your symptoms and lifestyle.

Contact us today to learn more or to schedule a consultation. Don’t wait for tech neck to become a long-term pain condition — early changes can make a lasting difference.

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