Are you constantly looking down at your phone, tablet, or laptop? If so, your neck may be feeling the effects. Tech Neck, sometimes called “text neck,” describes the neck, shoulder, and upper-back discomfort that can develop from spending long periods of time in a forward-head or rounded posture while using electronic devices.
Your head weighs approximately 10–12 pounds in a neutral position, but the demands placed on your neck increase as your head moves forward. One commonly cited biomechanical model estimates that at a 45-degree forward tilt, the cervical spine may experience forces equivalent to nearly 50 pounds.
Over time, repeatedly holding these positions can contribute to muscle fatigue, stiffness, headaches, reduced mobility, and discomfort throughout the neck and upper back.
And while phones often get the blame, Tech Neck isn’t just about your phone. Laptops, tablets, gaming, desk work, and even binge-watching your favorite show can all contribute when your body stays in the same position for too long.
At Connected Movement, we take a natural, whole-body approach to managing symptoms like these and improving your quality of life.
Symptoms can vary based on the nerves affected, but may include:
Long periods of screen use may also contribute to eye strain and fatigue, adding to the overall discomfort of a long day at a desk or on a device.
There are many potential causes of Tech Neck The most common include:
The good news is that many of the habits contributing to Tech Neck can be changed. Learn more about Neck Pain and treatment.
Your next posture is often more important than your “perfect” posture. Stand up, walk around, stretch, and change positions throughout the day.
Instead of constantly bringing your head toward your device, raise your phone, tablet, or monitor closer to eye level.
Exercises may be used to strengthen areas that aren’t doing enough work while improving mobility in areas that have become tight or restricted.
Examples may include:
Massage, trigger point therapy, instrument-assisted soft tissue therapy, cupping, or dry needling may be incorporated when appropriate to address muscular tension and restrictions.
For some patients, chiropractic care or joint mobilization may be incorporated into a larger treatment plan to improve mobility and address mechanical restrictions.
Small changes can make a big difference. Adjusting screen height, chair position, keyboard placement, or how often you take movement breaks can reduce the amount of time your neck spends in a strained position.
Sometimes a little reminder can help while you’re building better habits.
At Connected Movement, we offer Posture Medic posture trainers, which are designed to provide a gentle cue when you begin to fall back into a slouched position.
Rather than acting as a rigid brace that simply holds you upright, the Posture Medic is intended to be used as a postural reminder and training tool alongside stretching, strengthening, movement, and better daily habits.
Ask our team whether a Posture Medic may be a helpful addition to your posture and movement plan.
In Don’t Let Your Screen Control How You Move
Technology isn’t going anywhere—and you shouldn’t have to give it up to feel better.
At Connected Movement, we look beyond the painful area and assess posture, mobility, muscle balance, and the way your body moves as a whole. From there, we can develop a personalized plan designed to help you move more comfortably and build better habits for the future.
Dealing with neck or upper-back discomfort? Schedule an assessment with Connected Movement in Orlando and let’s find out what’s contributing to it.
Because whether you’re training, working, scrolling, or simply living your life, movement matters.
If you're experiencing symptoms of tech neck, don't wait. Let’s get to the root of the issue and build a plan that works for your body, your lifestyle, and your goals.
Contact Connected Movement today to take your first step toward relief and recovery.
Thank you for considering Connected Movement as your partner on your journey to enhanced well-being. We look forward to hearing from you and helping you achieve your goals.