We’re all guilty of it. Scrolling through messages, replying to emails, watching videos, or getting lost in a social media rabbit hole—often for hours at a time. But what’s the real cost of our screen obsession? As it turns out, your cellphone could be the very reason your neck is stiff, your shoulders ache, and you’re constantly reaching for pain relief.
Welcome to the age of “tech neck.”
Welcome to the age of "tech neck."
Tech neck” is a modern term used to describe the neck pain and damage sustained from looking down at your phone, tablet, or other devices for extended periods. While our bodies are incredibly resilient, they weren’t designed to hold our heads tilted forward for hours on end.
Consider this: the human head weighs about 10-12 pounds in a neutral position. But as you tilt your head forward, the pressure on your cervical spine increases significantly—up to 60 pounds when your head is tilted at a 60-degree angle. That’s like carrying a small child on your neck for hours every day!
Symptoms to Watch For
Stiffness or soreness in the neck and upper back
Headaches, especially at the base of the skull
Tingling or numbness in the arms and hands
Poor posture
Reduced range of motion in the neck
Sound familiar?
At Don Kelly Physiotherapy and Acupuncture, we see this all the time. More and more people—especially young adults and teens—are coming in with chronic neck and shoulder pain caused by prolonged screen time and poor posture habits.
How We Can Help
Our approach is holistic. We don’t just treat the symptoms; we look at the root cause of your pain and tailor a treatment plan that suits your lifestyle.
Physiotherapy: We’ll guide you through targeted exercises to strengthen postural muscles, restore mobility, and relieve tension.
Dry Needling: This ancient practice helps release tight muscles, reduce inflammation, and promote circulation—perfect for relieving tech-related stress and pain.
Postural education: We’ll teach you easy, practical ways to improve your posture at work, at home, and yes—even while scrolling on your phone.
What You Can Do Now
Here are a few simple tips to avoid or reduce tech neck:
Raise your phone to eye level. Keep your head in a neutral position to reduce strain.
Take frequent breaks. Use the 20-20-20 rule—every 20 minutes, look at something 20 feet away for at least 20 seconds.
Stretch regularly. Incorporate gentle neck and shoulder stretches into your day.
Be mindful of posture. Sit tall with your shoulders back and down. Imagine a string gently pulling the top of your head upwards.
Limit screen time. Easier said than done, but even small breaks make a big difference.
Don’t Ignore the Signs
That little ache you’ve been brushing off could lead to bigger issues down the road—chronic pain, headaches, and even nerve compression. The good news? It’s reversible.
At Don Kelly Physiotherapy and Acupuncture, we’re here to help you move better, feel better, and live pain-free—without having to ditch your phone altogether (we’re realistic!).
