Tech neck has become one of the most common modern posture problems—especially for people who spend their days working from home, glued to a computer screen. Whether you’re replying to emails, scrolling your phone, or attending yet another Zoom meeting, chances are your neck is paying the price.
When your head stays tilted forward for long periods of time, it places serious strain on your cervical spine and upper back. Over time, this can lead to tight, overstretched muscles, misalignment in the neck, and even structural changes like a visible upper back hump. The good news? You’re not stuck with it.
In this post, we’ll break down what tech neck really is, why it happens, and how to fix it—using simple, effective strategies that work whether you’re already in pain or just want to prevent it.
Quick Fixes for Tech Neck
- Raise screens to eye level.
- Practice neck stretches and exercises daily.
- Take breaks every 30–60 minutes.
- Improve your posture.
- Schedule a chiropractic adjustment to realign your cervical spine.
What Is Tech Neck?
If you’re like most people, you find yourself looking down at digital devices—like phones, tablets, or laptops—for long periods of time. This forward-leaning posture places unnatural stress on the neck muscles, upper back, and cervical spine, causing the uncomfortable position known as tech neck.
In a neutral position, the human head exerts about 10–12 pounds of pressure on the spine. But with each inch your head tilts forward, that load increases dramatically—placing up to 40 pounds of strain on the neck and shoulders. Over time, this imbalance can lead to tight muscles, weakened postural support, and even visible structural changes in your upper spine.
One of the most common physical signs of tech neck is the tech neck hump—a rounded bump that can form at the base of the neck. Also known as a dowager’s hump or postural kyphosis, it develops from repetitive strain and prolonged forward head posture. As your body adapts to that position, the muscles around your shoulder blades and upper spine may tighten, weaken, or thicken in response.
While it can feel permanent, this posture-related hump is often reversible. With a combination of improved ergonomics, targeted stretches and exercises, and professional care—like chiropractic adjustments—you can restore healthier alignment and reduce or even eliminate the effects of tech neck.
Common Symptoms of Tech Neck
Tech neck often develops gradually, so many people don’t realize it’s a problem until the discomfort becomes hard to ignore. If you spend long hours in front of a screen—especially while looking down—these are some of the most common signs your posture may be taking a toll:
- Tightness or stiffness in the neck and shoulders
- Chronic neck pain (may be sharp or dull)
- Tension headaches
- Reduced range of motion in the head and neck
- A feeling of heaviness or fatigue in the upper back
- Visible changes in posture or the appearance of a neck hump
What Causes Tech Neck?
Tech neck isn’t just a screen-time issue—it’s a posture issue. And when your head posture is off, your entire body compensates in ways that create strain.
Here’s what’s happening beneath the surface:
- The muscles at the front of your neck become shortened and weak.
- The muscles along the back and sides of your neck become stretched and tight.
- Your shoulder blades start to round forward, pulling your upper spine into a slouched posture.
- The weight of your head gradually shifts off your spine and onto your muscles and connective tissue, leading to chronic tension and fatigue.
What’s worse? This doesn’t only happen with tech use. Reading in bed, knitting, studying, or even long sessions of writing by hand can all lead to the same issue.
The longer this goes uncorrected, the more your body adapts to the misalignment—essentially making poor posture your new normal. That’s why being mindful of your positioning (and correcting it quickly) is so important.
How To Get Rid of Tech Neck
Once tech neck sets in, it doesn’t just go away on its own—you have to actively retrain your body. That means stretching what’s tight, strengthening what’s weak, and making small daily changes that realign your posture over time.
Here are some of the most effective tech neck exercises you can start today:
1. Chin Tuck
This simple movement strengthens the muscles at the front of your neck and helps realign your head over your spine.
Sit or stand tall. Gently pull your chin straight back (not down), as if making a double chin. Hold for 5 seconds. Repeat 10 times.
2. Shoulder Blade Squeeze
Rounding forward tightens your chest and weakens the upper back. Sit up straight. Squeeze your shoulder blades together, hold for 5 seconds, and release. Do 2–3 sets of 10.
3. Neck Flexor Stretch
Looking down for long periods of time shortens the muscles at the front of your neck. This stretch helps release the tension and improve mobility.
Tilt your head back slightly, then gently pull your chin upward at a diagonal (toward the ceiling) to stretch the front of your neck. Hold 20–30 seconds per side.
4. Upper Trap Stretch
For tightness along the neck and shoulders, this stretch targets one of your most overworked muscles.
Sit tall, drop one ear toward your shoulder, and use your hand to gently pull your head deeper into the stretch. Hold 20–30 seconds per side.
5. Wall Angels
This series strengthens the upper back, helping support better posture all day long.
Stand against a wall with your back flat. Raise your arms like a goalpost (elbows at 90°), then move them slowly up and down, keeping contact with the wall. Repeat 10–15 times.
If you work a desk job, incorporating some stretches and exercises throughout the day can make your entire body function and feel better.
Of course, exercises alone may not be enough to fully undo the strain tech neck puts on your spine. Sometimes the muscles and joints need a little extra help to move the way they’re supposed to—and that’s where chiropractic care comes in.
Can Chiropractors Help Tech Neck?
Stretching and strengthening are essential for correcting tech neck—but when your spine is already out of alignment, your body might need more support to reset. That’s where chiropractic care makes a real difference.
A chiropractor doesn’t just treat the symptoms of tech neck—they address the underlying issues. With gentle, targeted adjustments, chiropractic care helps restore proper alignment so your body can move and function the way it’s meant to.
Some people turn to physical therapists to help with neck strain, especially when they’ve been injured. While physical therapy focuses on strengthening muscles over time, chiropractic care takes a more direct approach—correcting joint misalignments that may be limiting your range of motion or throwing off your posture in the first place.
In many cases, it’s that realignment that makes everything else—like stretching and exercise—feel more effective and less like an uphill battle.
If you’re feeling stuck or like your posture just won’t improve no matter what you try, a chiropractor can help jumpstart the process. Think of it as giving your spine a reset—so your body can stop compensating and start healing.
Preventing Tech Neck
Once you start noticing the signs of tech neck, it’s hard not to be aware of your posture all the time—and that’s a good thing. Fixing tech neck starts with treating the discomfort, but preventing it is all about changing the habits that caused it in the first place.
Here are a few simple ways to keep your posture strong and your neck pain-free:
- Bring your screen to eye level. Whether it’s your phone, laptop, or monitor, your screen should meet your gaze—not the other way around. Use a laptop stand, external monitor, or even a stack of books to create a more ergonomic workstation.
- Take frequent breaks. Give your neck a reset every 30 to 60 minutes. Stand up, stretch, roll your shoulders, or take a quick walk—even a minute or two can interrupt the strain of staying in one position.
- Strengthen supporting muscles. A strong upper back and core make it easier to maintain good posture without feeling like you’re fighting gravity all day long.
- Stretch regularly. Keep the front of your neck, chest, and shoulders open with simple daily stretches—especially if you sit for long periods of time.
- Practice posture awareness. You don’t have to sit like a statue, but try to catch yourself when you start slumping forward or leaning over your desk. A few small corrections throughout the day can prevent long-term issues.
Tech neck doesn’t develop overnight—and it doesn’t have to stick around forever, either. The more consistently you support your body with movement, alignment, and good habits, the easier it becomes to stay pain-free.
Don’t Let Tech Neck Become Your Normal
Tech neck might be common—but it’s not something you have to live with. Whether you’re already dealing with daily discomfort or you just want to protect your posture before it becomes a problem, taking a few small steps now can make a big difference.
Stretch. Strengthen. Pay attention to how you sit, scroll, and work. And if you need extra help getting your body back in balance, chiropractic care can get you there faster—relieving pain, improving alignment, and making all your other efforts more effective.
If your neck is talking to you, don’t ignore it. Book an appointment with House of Chiropractic and get the support you need to feel better, move better, and sit taller—starting today.
