Got “Tech Neck”? Here’s How Chiropractic Can Help

Your body wasn’t designed to hunch over electronic devices all day, so it’s no surprise that this unnatural position can cause physical problems. 

Dr. Ryan Key at Key Chiropractic in Murfreesboro, Tennessee, explains that tech neck can cause chronic pain and long-term damage if left untreated. The good news is that he can help you with chiropractic care that improves your posture, eases neck pain, and prevents further issues. 

Here’s what you need to know about tech neck, including prevention tips and how Dr. Key can help. 

What is tech neck? 

Tech neck, also known as text neck, is that nagging discomfort, soreness, or stiffness in your neck caused by spending prolonged periods hunched over a screen. This poor posture strains your neck and upper back muscles, leading to pain, stiffness, and sometimes, issues like headaches or pain radiating to the shoulders and arms. 

When you tilt your head forward and downward to look at your phone, you strain your neck muscles to support your head’s weight. Studies show that tilting the head just 45 degrees forward generates up to 50 pounds of pressure on the neck — causing fatigue and small injuries over time. 

Symptoms of tech neck may include:

• Persistent or sharp pain in the neck or upper back 
• Stiffness or reduced range of motion in the neck 
• Shoulder tension and slouching posture 
• Headaches, often stemming from neck strain 
• Tingling or numbness in the arms (in severe cases) 

If you don’t seek treatment, the chronic strain from tech neck can result in more serious complications, like herniated discs or degenerative issues in the cervical spine. 

How to prevent tech neck 

Preventing tech neck starts with awareness and simple posture adjustments. By incorporating these habits into daily life, you can dramatically reduce strain on your neck muscles:

1. Adjust your screen height 

Keep screens at eye level to prevent tilting your head forward. Use a laptop stand or monitor riser for your computer, and hold phones at chest or shoulder height. 

2. Take frequent breaks 

Spending hours in a single position fatigues your muscles. Set a timer to remind yourself to stretch or walk every 30 minutes. 

3. Improve your posture 

Sit with your head directly above your shoulders, back straight, and feet flat on the ground. Adjust chairs and desks to ergonomic standards. 

4. Strengthen neck and back muscles 

Do chin tucks, shoulder rolls, and neck stretches to improve your strength and flexibility and make your muscles more resilient to strain. 

5. Use supportive tools 

A pillow for your lap can support your arms while holding devices, reducing pressure on your shoulders and neck. 

While these practices are effective for prevention, they may not be enough for chronic or more severe cases of tech neck. This is where Dr. Key can help. 

How chiropractic care helps with tech neck 

Dr. Key specializes in treatments that provide immediate relief and long-term solutions for neck pain caused by tech neck. Here’s how chiropractic care can make a difference:

1. Spinal adjustments 

One of Dr. Key’s most effective methods is spinal manipulation. By realigning your spine and neck, he reduces tension, so your posture and pain improve. 

2. Soft tissue therapy 

We can relieve the sore or tight muscles contributing to your neck pain through therapeutic massage or trigger point therapy. 

3. Personalized exercises 

Based on your specific needs, Dr. Key guides you through personalized stretches and strengthening exercises to restore flexibility and balance to your neck and back muscles. 

4. Education on posture and ergonomics 

Dr. Key gives you practical advice on how to improve your daily posture and technique when using devices. 

Chiropractic care not only addresses the immediate symptoms of tech neck but also promotes overall spinal health, which is vital for long-term wellness. 

If you’re tired of living with neck pain or stiffness, hold your phone at eye level and call Key Chiropractic in Murfreesboro, Tennessee, or schedule an appointment online today.