$37 New Patient Special - Book Now!

6410 Dobbin Rd Suite A

Columbia, MD 21045

Phone Number

(443) 319-5770

Book Appointment
Follow Us:
(443) 319-5770

Share this episode:

all episodes

What Causes “Tech Neck” and How to Prevent It

  • August 6, 2026

Episode Notes:

In this episode, Dr. Reed from Living Wellness Chiropractic in Columbia, Maryland breaks down tech neck — the dull, achy, burning sensation in your neck and upper back that comes from hours spent looking at screens.

You’ll learn exactly what’s happening to your spine when you tilt your head forward, why tech neck is becoming one of the most common complaints chiropractors see today, and what you can do to prevent it before it becomes a bigger problem.

Whether you’re working at a desk, scrolling on your phone, or somewhere in between, this episode gives you practical, easy-to-implement strategies to protect your neck and feel better every day. For questions or to schedule a visit, contact Living Wellness Chiropractic and ask for Dr. Matthew Gorenstein.

Hey there, and welcome back. You’re listening to the Living Wellness Chiropractic podcast, coming to you from right here in Columbia, Maryland. I’m Dr. Reed, and today we’re talking about something that affects just about everyone listening to this right now. It’s called tech neck. And honestly, there’s a good chance you’ve felt it — even if you didn’t know that’s what it was.

So here’s the thing. Tech neck is that dull, achy, sometimes burning feeling you get in your neck and upper back after spending too much time looking down at your phone, your tablet, or your laptop. Sound familiar? You’re definitely not alone.

Now let me break this down for you, because once you understand what’s actually happening in your body, it all starts to make a lot of sense.

Your head weighs somewhere around ten to twelve pounds when it’s sitting right on top of your spine — right in a neutral position. But the moment you start tilting your head forward — like when you’re scrolling through your phone — the amount of stress on your neck increases dramatically. Even just a slight forward tilt can feel like your neck is supporting closer to forty or fifty pounds of force. Do that for hours every day, and your muscles, joints, and discs start to feel it.

Over time, this repeated strain can cause the muscles in the back of your neck to get overstretched and fatigued. The muscles in the front can get tight and shortened. And the natural curve in your cervical spine — that gentle C-shape your neck is supposed to have — can actually start to straighten out or even reverse. That’s when people start coming in with more serious symptoms — headaches, stiffness, shoulder tension, and sometimes even tingling or numbness down into the arms.

Here’s what’s interesting though. Tech neck isn’t just a pain problem. It’s a posture problem. And the good news is — posture can be improved. You don’t have to just live with it.

So what can you start doing today? A few simple things. First, try raising your screen up. Whether it’s your phone or your monitor, bring it closer to eye level so your head isn’t dropping forward. It feels a little awkward at first, but your neck will thank you for it.

Second, take movement breaks. Every thirty minutes or so, just get up, roll your shoulders back, and gently move your neck through its range of motion. You don’t need a full routine — just a couple of minutes to reset.

Third — and this one is big — strengthen your deep neck flexors. These are the small muscles at the front of your neck that help hold your head in the right position. A simple chin tuck exercise, where you gently draw your chin straight back like you’re making a double chin, can actually go a long way. Dr. Jenney and I talk about this one with patients all the time. It sounds funny, but it works.

Now, when should you actually come in and see us? If you’re waking up stiff, if the tension in your neck and shoulders just won’t go away no matter how much you stretch, or if you’re starting to notice headaches that seem to be coming from the base of your skull — those are signs that your spine could use some professional attention. Dr. Jenney and I are here to do a thorough evaluation, figure out what’s actually going on, and put together a care plan that makes sense for you.

You don’t have to be in severe pain to come in. In fact, catching these patterns early is really the best thing you can do for your long-term health.

Alright, thank you so much for tuning in today. I hope this gave you a better understanding of what tech neck actually is and — more importantly — what you can do about it. We’d love to see you here at Living Wellness Chiropractic in Columbia, Maryland. Give us a call, check out our website, or stop in and say hello. Dr. Jenney and I are always happy to help you feel your best. Take care, and we’ll talk again soon.