Tech Neck / Text Neck: Modern Posture Problems and Long-Term Risks

"Is your phone or computer hurting your neck? Learn how modern posture impacts your spine and nervous system—and what to do about it."

We live in a world where phones, tablets, and laptops are everywhere. While technology connects us, it also changes how we carry ourselves—literally. One of the most common posture problems today is known as Tech Neck (sometimes called Text Neck). It’s more than just a stiff neck after scrolling—it can have lasting effects on your spine, nervous system, and overall health. Whether working downtown office at Eli lily, sitting at Kilroy's watching the Colts game or chilling on the couch. Neck alignment is key.

What It Is

Tech Neck, also called Text Neck, occurs when the head is held forward for prolonged periods while using devices like phones, tablets, and computers. This posture places excessive stress on the cervical spine, muscles, ligaments, and nervous system, leading to pain, stiffness, and long-term structural changes.

The average adult head weighs about 10–12 pounds, but when you tilt your head forward, the effective weight on your spine increases dramatically:

• 15° forward tilt = 27 pounds of pressure

• 30° forward tilt = 40 pounds of pressure

• 60° forward tilt = 60 pounds of pressure

This extra load strains the cervical spine, pulling on muscles, ligaments, and discs. Over time, it can lead to chronic discomfort and postural changes.

Key Structures Involved:

• Bones: Cervical vertebrae (C1–C7), upper thoracic spine

• Muscles & Tendons:

  • Suboccipital muscles (base of skull)

  • Sternocleidomastoid (front/side of neck)

  • Trapezius & levator scapulae (upper back/shoulder)

  • Rhomboids (mid-back)

• Ligaments: Posterior longitudinal ligament, interspinous ligaments

• Nervous System: Cervical nerves (C1–C8), brachial plexus, and proprioceptive pathways

Neurological Implications:

• Forward head posture alters nerve signaling to the shoulders, arms, and upper back

• Prolonged tension can cause heightened sensitivity to pain due to nervous system overload

• May contribute to headaches, dizziness, or reduced coordination

How It Happens

Tech Neck develops gradually due to repetitive forward head posture and muscle imbalances.

Common Weak or Imbalanced Muscles:

• Deep cervical flexors (longus colli)

• Rhomboids and lower trapezius

• Serratus anterior and scapular stabilizers

• Core stabilizers (transverse abdominis)

Top Contributing Activities:

1. Prolonged smartphone use

2. Laptop or desktop computer work without ergonomic setup

3. Texting or browsing for hours

4. Poor posture during gaming or TV

5. Carrying heavy backpacks with forward head posture

6. Long drives with improper seat and headrest alignment

Long-Term Risks:

• Chronic neck and upper back pain

• Degenerative changes in cervical discs

• Headaches or migraines

• Shoulder and upper back dysfunction

• Reduced spinal mobility and nerve irritation

How Chiropractic Care Can Help

Chiropractic care addresses structural, muscular, and nervous system issues caused by Tech Neck:

1. Cervical Spine Adjustments: Restore proper curvature and mobility

2. Soft Tissue Therapy: Release suboccipital, trapezius, levator scapulae, and rhomboid tension

3. Postural Re-Education: Teach correct alignment during device use

4. Nervous System Support: Reduce pain perception and restore proprioception

5. Rehabilitation Exercises: Strengthen weak muscles and stretch tight ones

Rehabilitation Program: Mobility, Stability & Self-Care

Mobility Exercises

• Chin Tucks: Strengthen deep cervical flexors, 10–15 reps, 2–3 sets

• Neck Side-to-Side & Rotations: Gentle cervical mobility, 10 reps each side

• Thoracic Extension over Foam Roller: Improve mid-back mobility, 10 reps

• Shoulder Rolls: 10 reps forward and backward

Stability & Strengthening

• Scapular Squeezes / Wall Angels: Strengthen rhomboids and lower traps, 10–12 reps

• Bird Dog & Dead Bug: Core and spinal stabilizers, 10–15 reps

• Chin-to-Neck Stretch with Resistance Band: Light resistance to engage postural muscles

At-Home Support & Modalities

• Ice packs for acute neck tension

• Heat packs for muscle tightness

• Topical salves or BioFreeze for temporary relief

• Epsom salt baths for overall muscle relaxation

• Ergonomic setup: monitor at eye level, pillow support while reading devices

• Frequent breaks from screens: 5–10 minutes per hour

Recovery Time & Risk

• Mild Tech Neck: 2–4 weeks of consistent postural correction and exercises

• Moderate Chronic Neck Pain: 4–8 weeks

• Severe Degenerative Changes or Chronic Dysfunction: Ongoing management may be necessary with multi-disciplinary care

• Risks of Ignoring: Cervical disc degeneration, chronic pain, headaches, shoulder dysfunction, and nerve irritation

Takeaway

Tech Neck is a modern, posture-related problem affecting anyone using digital devices. With chiropractic care, targeted mobility and strengthening exercises, and ergonomic awareness, you can:

• Reduce neck and shoulder pain

• Restore spinal alignment and nervous system function

• Prevent long-term degenerative changes

• Improve posture, mobility, and overall function

Small daily adjustments to posture and movement can prevent years of pain and dysfunction.