Tech Neck: The Modern Epidemic Affecting Students and Adults Alike

At Pure Chiropractic in Concord, NC, we see more and more patients struggling with a modern problem known as "tech neck." Whether it’s students leaning over homework and phones or professionals logging long hours at computers, this posture strain is becoming one of the most common reasons people walk through our doors. The good news? With the right habits—and gentle chiropractic care—tech neck can be managed and even prevented in some cases.

What Is Tech Neck?

Tech neck (sometimes called text neck) is the stress and damage your neck sustains from constantly looking down at devices. The average head weighs 10–12 pounds, but when you tilt your head forward 45-60 degrees (a common angle when texting), the effective pressure on your spine can shoot up to 60 pounds. That’s like carrying a small child on the back of your head and neck all day long!

Over time, this strain can cause:

• Neck and shoulder pain

• Headaches or migraines

• Upper back tightness

• Tingling or numbness in arms and hands

• Long-term posture changes

(Want to dive deeper into these issues? See our blog on Neck Pain Relief in Concord, NC for common causes and gentle chiropractic solutions.)

How Tech Neck Affects Different Age Groups

Students and Teen Posture

Today’s students face unique challenges. Between online learning, social media, and gaming, many teens spend 7–10 hours a day on screens. Because their spines are still developing, poor student posture can have lasting effects.

Common problems include:

• Developing spines under stress – making them more prone to changes in alignment

• Study habits – long hours of slouching at desks or beds while working on laptops

• Early symptoms – headaches, jaw tension, or shoulder stiffness often seen in adults

Adults in the Workplace

Adults aren’t immune. We frequently see Concord and Charlotte-area professionals with:

• Prolonged computer use – 8+ hours a day at screens

• Remote work setups – kitchen tables and couches turned into “offices”

• Chronic issues – tension headaches, stiffness, or reduced range of motion

(Are you or your student struggling with headaches from screen time? Check out our article on Chiropractic Care for Headaches.)

Warning Signs and Symptoms

Tech neck often starts small and worsens over time.

Early signs:

• Mild stiffness at the end of the day

• Occasional headaches

• Shoulder or upper back tension

Progressive symptoms:

• Daily neck pain

• Loss of range of motion

• Muscle spasms

Advanced complications:

• Chronic pain conditions

• Tingling or numbness in the arms

• Herniated discs or pinched nerves

• Postural deformities

Prevention Strategies You Can Start Today

Ergonomic Solutions

1. At the computer:

• Keep your monitor at eye level, arm’s length away

• Sit with feet flat and knees at 90 degrees

• Use an ergonomic chair that supports your spine

2. On mobile devices:

• Hold phones closer to eye level

• Take breaks every 15-20 minutes

• Use voice-to-text when possible

• Consider stands for tablets and laptops

3. The 20-20-20 Rule

Every 20 minutes, look 20 feet away for 20 seconds. This simple trick can help reset posture and relieves eye strain.

4. Stretches and Exercises

• Chin tucks – gently draw your chin back to align your head over your shoulders

• Neck rotations – slowly turn side to side to loosen stiffness

• Wall angels – strengthen upper back muscles that fight slouching

(I’ve put together a full Neck Stretching Routine that many of our patients find helpful for tech neck, headaches, and posture issues.)

When to See a Chiropractor

If symptoms don’t improve with home care, it’s time to visit a chiropractor. Seek professional help if you notice:

• Neck pain lasting more than a few days

• Headaches worsening throughout the day

• Tingling or numbness in hands or arms

• Trouble sleeping due to neck discomfort

How Pure Chiropractic Can Help

At Pure Chiropractic, Dr. Jerry Pokorney uses gentle, low-force techniques like Activator Methods® and Cox® Flexion-Distraction. These approaches don’t involve the twisting, cracking, or popping that some patients want to avoid. Instead, they provide precise, comfortable adjustments that:

• Relieve neck and shoulder tension

• Improve posture and spinal alignment

• Reduce nerve irritation causing headaches or tingling

• Support long-term spinal health with personalized exercises and ergonomic advice

Creating Healthy Tech Habits

Lasting relief comes from building daily habits that protect your spine:

1. Set reminders to check posture throughout the day

2. Take breaks to stretch or walk every 30–60 minutes

3. Create proper workspaces at home, school, and office

4. Strengthen core muscles to better support your spine

5. Prioritize sleep posture with a supportive pillow

The Bottom Line

Tech neck can be preventable. By combining better habits with professional chiropractic care, you can relieve pain, restore posture, and keep your spine healthy in today’s digital world.

Don’t let technology be a pain in the neck. If you or your student are noticing signs of neck pain from tech neck, schedule an appointment with Pure Chiropractic in Concord, NC. Dr. Jerry Pokorney provides gentle chiropractic care for both teens and adults—helping you move more freely, feel better, and protect your posture for the future.

Book your consultation today! Call our office at (704) 793-1329 or click here to schedule.