What Is Tech Neck-and What Really Causes It?
Tech neck isn’t just a buzzword - it’s a growing health issue caused by how we use phones, tablets, and computers every day. At Metro Wellness, we regularly treat patients with neck stiffness, upper back pain, and tension headaches caused by this condition.
This blog breaks down:
What tech neck actually is
The science behind why it happens
What you can do at home
And how chiropractic, physical therapy, and acupuncture can help
Let’s get into it - with research to back it up.
📱 What Is Tech Neck?
Tech neck refers to the pain and stiffness in the neck, shoulders, and upper back caused by prolonged forward head posture while using digital devices. It's also known clinically as “text neck” or “cervical flexion syndrome.”
Key Point:
Your head weighs about 10–12 lbs in a neutral position. But at a 45° forward angle, the load increases to nearly 49 lbs on your cervical spine.
Source:
Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International.
PMID: 25393825
🔎 What Causes Tech Neck?
Tech neck is caused by repetitive mechanical stress on the neck and upper back. While posture plays a role, the duration and repetition of poor habits are what create chronic issues.
Top causes include:
Looking down at phones (average: 3–4 hours/day)
Poor desk ergonomics (laptop below eye level, slouched posture)
Lack of movement breaks
Weak postural muscles and core instability
According to a 2021 systematic review:
“Sustained cervical flexion is associated with increased muscle activity in the upper trapezius and decreased cervical spine stability.”
🧠 Source: Szeto et al., Ergonomics, 2021.
Common Symptoms of Tech Neck
Neck stiffness and soreness
Shoulder or upper back tension
Headaches (especially tension-type or cervicogenic)
Reduced neck mobility
Numbness/tingling in the arms (from nerve compression)
📚 A 2018 study found that forward head posture is significantly associated with:
Increased neck pain intensity
Reduced cervical mobility
Greater disability in daily life
🧠 Source: Mahmoud et al., J Back Musculoskeletal Rehabil. 2018.
🏠 What You Can Do at Home for Tech Neck
✅ 1. Improve Your Posture
Sit or stand with:
Ears aligned over shoulders
Screens at eye level
Elbows close to your body
🎯 Use a laptop riser or external monitor to avoid slouching.
✅ 2. Do Chin Tucks
One of the best exercises to restore cervical alignment:
Sit tall
Glide your chin straight back (not down)
Hold 5 seconds
Repeat 10x, 2–3 times/day
📚 Chin tucks activate deep cervical flexors and reduce forward head posture.
🧠 Source: Jull et al., J Orthop Sports Phys Ther, 2008.
✅ 3. Stretch Daily
Target neck and chest muscles that become tight:
Upper trapezius stretch
Levator scapulae stretch
Doorway pec stretch
Thoracic extension over a foam roller
📚 These reduce strain on cervical joints and restore mobility.
🧠 Source: Lau et al., Manual Therapy, 2011.
✅ 4. Apply Heat or Ice
Use heat for muscle tension
Use ice for sharp or inflamed pain
Apply for 15–20 minutes max.
✅ 5. Take Frequent Breaks
Movement breaks help reset your posture and improve circulation.
⏱ Set a timer every 30–60 minutes to stretch or walk for 1–2 minutes.
📚 Microbreaks reduce musculoskeletal discomfort in office workers.
🧠 Source: Blangsted et al., Applied Ergonomics, 2008.
🧠 What We Do at Metro Wellness NYC
If at-home care isn’t enough—or you’re getting recurring flare-ups—our integrative team can help.
We combine multiple modalities to address both the symptoms and root causes of tech neck:
✔ Chiropractic Care
Restores cervical alignment
Improves spinal joint mobility
Relieves pressure on nerves and discs
📚 Chiropractic adjustments are effective for reducing neck pain and improving function.
🧠 Source: Hurwitz et al., Spine J, 2008.
✔ Physical Therapy
Corrects muscle imbalances
Strengthens postural stabilizers
Improves long-term movement patterns
📚 Manual therapy combined with postural exercise is superior to exercise alone for forward head posture.
🧠 Source: Quek et al., Manual Therapy, 2013.
✔ Acupuncture
Reduces muscular tension and inflammation
Promotes circulation and natural healing
Calms overactive pain signals
📚 Acupuncture is effective for chronic neck pain.
🧠 Source: Vickers et al., Archives of Internal Medicine, 2012.
🏁 You Don’t Have to Live with Tech Neck
Tech neck is common—but it’s also highly treatable with the right approach.
📍 Our Midtown Manhattan clinic is just steps from Rockefeller Center
📞 Call (212) 777-1034 or book online
We’ll help you feel better—and move better—naturally.
