Share this episode:
In this episode of the Southern Wellness Chiropractic podcast, Dr. John Tysdal tackles one of the most common complaints he sees in his Magnolia, Texas practice: tech neck. If you’ve ever ended a long day of screen time with an aching, stiff neck, you’re not alone, and there’s a reason it keeps happening.
Dr. John explains what tech neck actually is, what’s going on in your spine and muscles when you look down at a device for hours at a time, and why the problem is becoming more widespread than ever. More importantly, he walks you through practical steps you can take to prevent it from getting worse.
Whether you work at a desk, scroll on your phone, or both, this episode is packed with straightforward advice to help you protect your neck and feel better every day.
Hey there, and welcome back to the Southern Wellness Chiropractic podcast. I’m Dr. John Tysdal, your chiropractor here in Magnolia, Texas, and today we’re talking about something I see every single day in my practice. It’s called tech neck. And if you’ve ever finished a long day of staring at your phone or your computer and felt that aching, stiff feeling in the back of your neck… this episode is for you.
So let me start with a question. How many hours a day do you think you spend looking down at a screen? For most people, it’s more than they realize. And that simple habit, that forward head position, is quietly putting a lot of stress on your spine.
Here’s what’s actually happening inside your neck when you do this. Your head weighs somewhere around ten to twelve pounds when it’s sitting right on top of your spine, balanced and neutral. That’s already a good amount of weight for your neck muscles to support all day. But here’s what’s interesting. Every inch your head moves forward from that neutral position, the effective load on your neck essentially doubles. So if you’re tilted forward just two or three inches looking at your phone, your neck muscles and joints are working as if they’re holding up something much heavier. Over time, that adds up. Your muscles get fatigued. Your joints get compressed. And you start to feel it.
Now, here’s the thing. Tech neck isn’t just about pain in the moment. It can actually start to change the natural curve of your neck. Your cervical spine is supposed to have a gentle C-shaped curve. That curve acts like a shock absorber. When we lose it from years of poor posture, it can lead to stiffness, headaches, and even some tingling or numbness into the shoulders and arms if the nerves start getting irritated.
You know what I hear a lot from patients? They say, “Doctor, I thought this was just stress tension.” And sometimes it is stress. But often what feels like tension is actually your muscles working overtime just to hold your head up while your posture is pulling everything forward.
So let’s talk about what you can actually do about this, because there is a lot you can start doing today.
First, think about your screen position. Whether you’re on a phone or a computer, try to bring the screen up to eye level. I know that sounds simple, but it makes a real difference. Prop your phone up. Use a stand for your tablet. Raise your monitor a few inches. That alone takes a huge amount of strain off your neck.
Second, take movement breaks. Every thirty minutes or so, just stop and move. Roll your shoulders back. Gently pull your chin back and hold it for a few seconds. Think about making a little double chin, which I know isn’t glamorous, but that motion helps re-train your neck back into a healthier position. Do that a few times throughout the day.
Third, strengthen the muscles that support good posture. The muscles in your upper back, between your shoulder blades, are often weak in people who sit a lot. Simple exercises like squeezing your shoulder blades together, doing rows at the gym, or even just doing wall angels can make a big difference over time.
Now, here’s when you should really come in and see us. If you’ve been dealing with neck pain for more than a week or two, if you’re getting headaches regularly, if you feel tightness that just won’t go away no matter how much you stretch, or if you’re noticing any tingling or numbness in your arms or hands, don’t wait on that. Those are signs your spine needs some professional attention.
Chiropractic care can help restore proper motion to the joints in your neck, take pressure off irritated nerves, and help your spine start moving the way it’s supposed to. And we’ll also help you figure out the habits that are contributing to the problem in the first place.
At Southern Wellness Chiropractic, we treat a lot of patients with tech neck, and the good news is that most people respond really well when we catch it early. So don’t let it go on too long.
Thanks so much for tuning in today. I hope this gave you something useful to take into your day. If you have questions, or if you’re ready to come in and get your neck checked out, give us a call or visit our website. We’re right here in Magnolia, Texas, and we’d love to help you feel your best. I’m Dr. John Tysdal, and we’ll talk again soon.
