Tech Neck: Why Screen Time Is Taking a Toll on Your Spine

If you’ve ever looked up from your phone or laptop and felt stiffness or tension in your neck, you’re not alone. “Tech neck” has become one of the most common posture-related issues chiropractors see today, affecting not just adults, but kids and teens as well.

This issue may show up when the head is held forward for long periods while using phones, tablets, or laptops. The human head weighs about 10-12 pounds in a neutral position, but as it shifts forward, the strain on the neck and upper back rises fast.

Why Posture Matters More Than You Think

Over time, that load can contribute to muscle tightness, joint irritation, headaches, and nerve-related symptoms. Research has linked extended sedentary behavior and mobile device use to a higher risk of neck discomfort, especially when the head is tilted forward for long stretches.

Here in our community, the problem is becoming increasingly common among students in the local school district, including those attending Flower Mound High School and Marcus High School. With laptops used throughout the school day and screen time continuing at home, posture-related stress is starting earlier than ever. Parents are often surprised to learn that neck and back issues don’t just affect adults with desk jobs. Many families notice it during homework time, long commutes, or weekend gaming; it adds up faster than people expect.

Signs to Watch Out For

Sharp pain doesn’t always show up right away. Many people notice:

• Neck and shoulder tightness
• Upper or mid-back discomfort
• Headaches that start at the base of the skull
• Difficulty turning the head comfortably

If left unaddressed, these patterns can become ongoing, affecting focus, sleep, sports, and everyday comfort.

How Chiropractic Care Can Help

Flower Mound Chiropractor Dr. Dustin Campbell, D.C. takes time to understand each patient’s screen habits, posture patterns, daily stress, and how the body is adapting. At The Healthy Place, care is focused on finding what’s driving the strain, then helping the spine and surrounding muscles move and work the way they should.

“Tech neck is a great example of how everyday habits can quietly create long-term stress in the body,” says Dr. Campbell, D.C. “When we restore spinal movement and improve posture awareness, patients often notice changes that carry into the rest of their day.”

Easy Tips for Students and Families

Small changes can make a big difference. Try these simple strategies at home or school:

• Screen at Eye Level: Raise laptops and tablets so the top of the screen is closer to eye height
• Take Frequent Movement Breaks: Every 20-30 minutes, stand up, stretch your neck and shoulders, or walk briefly
• Strengthen Posture Muscles: Chin tucks, shoulder blade squeezes, and gentle core activation can help support better alignment
• Use Reminders: Posture prompts, timers, or stretch reminders can break up long sitting sessions
• Hydrate and Stay Active: Hydration and regular movement help keep muscles and joints working well, even on high-screen days