Neck Pain and Screen Time: How to Fix Your Posture
Modern technology wasn’t created with our spine health in mind, and yet how often are we aware of our posture? When was the last time you thought about your posture while on your phone, or even your computer?
The truth is, most of us spend hours each day hunched over screens—phones, tablets, laptops—typically unaware of the strain we're placing on our necks and upper backs. This constant forward head posture, often referred to as "tech neck," can lead to stiffness, discomfort, and chronic pain over time.
What Causes Tech-Related Neck Pain?
Your head weighs about 10 to 12 pounds in a neutral position. But as you tilt your head forward to look down at a screen, the effective weight on your neck increases dramatically—up to 60 pounds at a 60-degree angle. This added stress can compress the cervical spine, irritate nerves, and contribute to muscle fatigue and misalignments.
How Chiropractic Care Can Help
Chiropractors specialize in identifying and correcting spinal misalignments that can result from poor posture. Regular chiropractic adjustments help restore proper alignment, improve joint mobility, and reduce tension in the muscles surrounding the neck and shoulders. Many patients find that consistent care not only alleviates pain but also increases their awareness of posture throughout the day.
Practical Tips for Better Posture
While chiropractic care can play a vital role in recovery, your daily habits matter just as much. Here are some easy ways to improve your posture and protect your spine:
Raise your screen: Keep your phone or monitor at eye level to minimize the need to bend your neck forward.
Take posture breaks: Every 30 minutes, take a moment to stand up, stretch, and reset your posture.
Strengthen postural muscles: Exercises like rows, chin tucks, and wall angels help build the muscles that support good alignment.
Mind your sitting position: Sit with your feet flat on the ground, shoulders relaxed, and ears aligned with your shoulders.
Limit screen time when possible: Consider setting boundaries for recreational screen use to give your neck a rest.
Listen to Your Body
Persistent neck pain is a signal—your body’s way of telling you something isn’t right. If you're experiencing ongoing discomfort, don’t ignore it. A chiropractor can assess your posture, identify underlying issues, and help you develop a personalized plan for healing and prevention.
Free Consultation
Everyone should have a chance to talk with the doctor before choosing to move forward with care which is why we offer a free consultation for every new patient. Call our office at (480) 325-6977 for more information and scheduling! Join us for our free New Patient Wellness Workshop where you’ll get the opportunity to meet the doctor and get a head start on your health and wellness journey. Call to schedule and reserve your seat! We can’t wait for you to experience the healing art of chiropractic care.