Tech Neck: Phone Posture Is Wrecking Necks

The average head weighs 10 to 12 pounds. Tilt it forward 30 degrees to look at a phone, and that load feels more like 40 pounds to your neck. Most people don't notice the pressure at first. But after weeks, months, or years of constantly looking down, the body starts to protest.

Pain and stiffness show up in the neck and upper back. Muscles tighten. Nerves become irritated. Shoulders round and breathing gets shallow. Even headaches can be linked to this forward head posture, often referred to as "tech neck." It's not limited to teenagers, either. Adults who spend hours on laptops or hunched over workbenches are just as prone.

Posture and the Chain Reaction

Bad posture doesn't stop at the neck. It starts a chain reaction. When the head shifts forward, the rest of the spine compensates. The middle back curves more than it should. The lower back may flatten or arch in ways that strain muscles and ligaments. That misalignment affects balance, flexibility, and even digestion.

One patient shared that after just a few adjustments, he felt lighter, taller, and more centered. He had no idea how much tension he'd been carrying until it started to unwind. Another mentioned that her breathing improved once her chest opened up and her head came back over her shoulders.

Why Chiropractic Works

Chiropractic care helps realign the spine, reduce nerve stress, and restore function. The body begins to heal when it's moving and positioned the way it was designed to. According to the journal Spine, forward head posture is strongly linked to neck pain and reduced mobility, but postural correction and spinal adjustments can offer real relief (3).

Simple Changes That Make a Difference

Holding a phone at eye level is awkward, but not as awkward as chronic neck pain. Raising screens, setting reminders to stretch, and switching positions frequently can help prevent the condition from worsening. However, for many people, these changes occur after the discomfort has begun.

That's where chiropractic fits in. It's not just about relief from symptoms. It's about helping the spine return to a more natural, balanced state. Once alignment improves, muscles don't have to work as hard just to keep the head upright.

Most people won't give up their screens. However, they can improve their body's ability to handle modern life by adopting better posture, maintaining a more flexible spine, and promoting a healthier nervous system.

Feel Like Yourself Again—Let’s Talk

Book a consultation to see if chiropractic care could be the missing link in your posture and pain relief journey. Schedule Your Visit

References

3. Kang, J. H., Park, R. Y., Lee, S. J., Kim, J. Y., Yoon, S. R., & Jung, K. I. (2012). The effect of the forward head posture on postural balance in long time computer based worker. Annals of Rehabilitation Medicine, 36(1), 98-104.