Tech Neck

Tech Neck Tune-Up: 5 Ways to Protect Your Spine in the Digital Age
By Dr. John Giusti, D.C.

We live in a digital world. Phones, tablets, laptops, and screens are part of daily life—but your spine didn’t evolve to look down at a glowing rectangle for hours at a time. One of the most common issues I see in the office today is “tech neck”: neck pain, upper back tension, headaches, and stiffness caused by prolonged screen use and poor posture.

The good news? You don’t have to give up your devices to protect your spine. With a few simple habits, you can reduce strain, improve posture, and keep your neck and upper back healthy in the digital age.

What Is Tech Neck?

Tech neck occurs when the head is consistently positioned forward and down. The average human head weighs 10–12 pounds—but for every inch it moves forward, the load on your neck increases significantly. Over time, this leads to muscle fatigue, joint stress, and spinal misalignment.

Common symptoms include:

Neck and shoulder pain
Upper back tightness
Headaches
Reduced neck mobility
Tingling or discomfort into the arms

Let’s break down five practical ways to protect your spine.

1. Raise Your Screen to Eye Level

One of the simplest and most effective fixes is screen height.

Whether you’re on a phone or computer:

Bring your phone up to your eyes instead of lowering your head
Raise your computer monitor so the top third of the screen is at eye level
Use a stand or stack of books if needed

Your neck should stay neutral—not bent forward—for most of the day.

2. Take Posture Breaks (Often)

Your body isn’t designed to hold any posture for long periods—even a good one.

Set a reminder every 30–60 minutes to:

Stand up
Roll your shoulders
Gently stretch your neck
Walk for a minute or two

These micro-breaks reset your posture and prevent tension from building up.

3. Relax Your Shoulders and Jaw

Tech neck isn’t just about your neck. Many people unconsciously shrug their shoulders or clench their jaw while using screens.

Quick check-in:

Drop your shoulders away from your ears
Unclench your jaw and rest your tongue on the roof of your mouth
Take a slow breath

Reducing unnecessary tension can make a big difference in how your neck and upper back feel.

4. Strengthen Your Upper Back and Neck

Strong muscles can support good posture. Weak upper back and neck stabilizers can make it harder to hold your head in proper alignment.

Helpful exercises include:

Rows or resistance band pulls
Shoulder blade squeezes
Chin tucks
Wall posture exercises

You don’t need a gym—just consistency. A few minutes a day adds up.

5. Use Chiropractic Care as a Tune-Up

Even with great habits, modern life puts constant stress on your spine. Chiropractic adjustments can help restore proper motion to the joints of the neck and upper back and reduce nervous system interference.

Regular care can:

Improve mobility
Reduce muscle tension
Support better posture
Prevent small issues from becoming chronic problems

Think of it like a tune-up for your spine—especially in a screen-heavy world.

A Final Thought

Technology isn’t going away, but chronic neck pain doesn’t have to be part of your life. Awareness, posture, movement, and spinal care work together to protect your body from the demands of the digital age.

If you’re dealing with neck pain, headaches, or upper back tension, don’t ignore it. Addressing tech neck early can save you a lot of discomfort down the road.

Protect your spine—it supports everything you do.

— Dr. John Giusti, D.C

This content is for educational purposes only and does not replace professional medical or chiropractic advice. Results may vary. Please consult a licensed healthcare provider for personalized care.