Tech Neck: How Screen Time Is Affecting Your Spine

We live in a world that runs on screens—phones, laptops, tablets, and everything in between. Whether you’re working, studying, or scrolling, chances are your head is tilted forward right now.

This constant posture—head down, shoulders rounded—is what chiropractors call “Tech Neck.” And it’s quickly becoming one of the most common causes of neck, shoulder, and upper back pain we see at Lolo Wellness.

📱 What Is Tech Neck?

“Tech Neck” refers to the strain placed on your spine and muscles when you look down at a screen for long periods.

When your head tilts forward—even just 2–3 inches—it can double or triple the pressure on your neck muscles and joints. Over time, this can lead to:

• Neck and shoulder pain

• Tension headaches

• Upper back stiffness

• Tingling or numbness in the arms

• Postural changes (like rounded shoulders or a forward head)

  
  

🧠 Why Posture Matters

Your head weighs about 10–12 pounds. When you’re upright, your spine supports that weight efficiently. But tilt your head forward 45 degrees (the average phone posture), and that weight can feel like 50–60 pounds to your neck muscles.

That’s like carrying a small child around your neck all day!

Over time, this can cause muscle fatigue, joint irritation, and even early wear and tear on the cervical spine.

💡 How to Prevent Tech Neck

The good news? A few mindful changes can make a big difference. Here are some simple ways to protect your spine while staying connected:

1. Raise Your Screen

Keep your phone or monitor at eye level. Try a laptop stand or a few stacked books to avoid looking down.

2. Take Micro-Breaks

Every 20–30 minutes, stand up, stretch, or roll your shoulders. Even short breaks help your muscles reset.

3. Strengthen Postural Muscles

Focus on exercises that strengthen your upper back and neck, like chin tucks, scapular squeezes, and gentle stretches.

4. Mind Your Ergonomics

If you work from a desk, make sure your monitor, chair, and keyboard are all set up to support neutral posture.

5. Schedule a Chiropractic Check-In

At Lolo Wellness, we help correct spinal misalignments and relieve tension caused by tech posture. Regular adjustments, along with massage and acupuncture, can help your body move and function better—especially if you’re spending long hours in front of a screen.

🧍‍♂️ Realign Your Spine, Realign Your Day

Tech Neck may be a modern problem, but the solution is timeless: good posture, movement, and proper spinal care.

If you’ve been feeling tension in your neck, shoulders, or upper back, don’t ignore it—those small aches can turn into long-term issues if left untreated.

Let’s get you feeling upright, relaxed, and pain-free—on and off the screen.