Tech Neck: Tips for Healthy Screen Habits in the Digital Age

Screens are everywhere—at home, at school, at work, and even in our pockets. And while technology keeps us connected, entertained, and productive, it's also creating a new kind of health challenge: tech neck.

At The Kingdom Chiropractic, we're seeing more and more cases of this posture-related issue in both kids and adults. The good news? Tech neck is highly preventable—and treatable. With some simple awareness, habits, and neurologic-based chiropractic care, you can protect your spine and nervous system while still using your devices.

Let's break down what tech neck is, why it matters, and how your family can maintain better posture and health in the digital age.

What Is Tech Neck?

Tech neck refers to the forward head posture and spinal stress that come from looking down at screens for extended periods of time—especially phones, tablets, and laptops.

The average human head weighs 10–12 pounds. But for every inch the head moves forward from its natural position, the effective weight on the neck doubles. That means a person looking down at a phone at a 45-degree angle may be placing 40–50 pounds of pressure on the cervical spine.

Over time, that pressure causes:

• Neck pain and stiffness
• Headaches and migraines
• Shoulder and upper back tension
• Reduced range of motion
• Tingling in the arms or hands
• Spinal misalignment and nerve interference

It's more than just a posture problem—it's a nervous system stressor that can affect how your entire body functions.

Who Is Affected?

Everyone. Children, teens, adults, and even seniors are impacted by tech neck—often without realizing it.

Children and Teens: Young bodies are still developing. Constant screen use can lead to permanent posture changes, early-onset spinal degeneration, and emotional symptoms like anxiety or fatigue.

Adults: Work-from-home setups, long commutes, and constant phone use contribute to chronic tension and mobility issues.

Seniors: Even limited screen use in older adults can aggravate existing spinal issues and lead to more frequent pain or falls due to posture instability.

Tech neck has become so common that it's now a top reason people seek chiropractic care—and we're here to help reverse it.

How Chiropractic Helps

At The Kingdom Chiropractic, we use neurologic-based chiropractic care to not just address the symptoms of tech neck, but correct the underlying cause: spinal misalignment and nerve interference.

We begin with a full posture and nervous system assessment to pinpoint where forward head posture and related stress are affecting the spine. Then we develop a tailored care plan that includes:

• Gentle adjustments to realign the cervical spine
• Neurological retraining to help the body hold proper posture
• Education and movement coaching to prevent recurrence
• Progress tracking so we can see changes in alignment over time

Many patients begin feeling relief within the first few visits, and over time, they notice better sleep, fewer headaches, improved focus, and more energy.

At-Home Strategies to Prevent Tech Neck

Chiropractic care works best when supported by consistent habits. Here are practical ways your family can reduce screen-related stress at home:

1. Raise Devices to Eye Level

Hold phones at eye height instead of looking down. Use laptop risers or external keyboards to create ergonomic workstations.

2. Set Time Limits

Encourage screen breaks every 30–60 minutes. Use timers or apps to remind kids (and adults) to move and stretch.

3. Strengthen and Stretch

Daily stretching and strengthening routines can help counteract forward posture. Focus on:

• Chin tucks
• Shoulder blade squeezes
• Neck rolls
• Chest and shoulder stretches

We can show you a custom set of exercises during your visits.

4. Create a Screen-Free Zone

Designate mealtimes, bedrooms, or certain hours of the day as screen-free to encourage movement, rest, and real-world connection.

5. Lead by Example

Children mimic adults. When parents model better screen posture and take movement breaks, kids are more likely to follow.

How to Know If It's Tech Neck

If you or your child are experiencing any of the following, tech neck may be the culprit:

• Chronic neck or upper back pain
• Frequent headaches
• Slouching or forward head posture
• Trouble focusing after long screen sessions
• Tightness between the shoulder blades
• Tingling in the arms or hands

A nervous system scan and posture check at The Kingdom Chiropractic can give you a clear picture of what's going on—and how to fix it.

Get Ahead of the Curve

Screens aren't going away. But that doesn't mean tech neck has to be part of your future. With the right care and awareness, you can protect your spine and nervous system from digital strain.

At The Kingdom Chiropractic, we help families restore balance and build better habits in the digital age.

Book a Posture Check Today

If screen time is starting to show up in your body—or your child's—it's time to get checked. Schedule your appointment at The Kingdom Chiropractic today and let's protect your spine from tech neck, one adjustment at a time.