Quick Highlights:
Tech neck is neck pain or stiffness that can develop from spending long periods looking at phones, computers, and other screens. Adjusting your screen setup, taking movement breaks, and addressing ongoing joint restriction can help reduce the strain.
In this guide, you’ll learn:
- What causes tech neck
- Simple ways to reduce screen-related neck pain
- Stretches that keep everyday screen-related tension from building up
- When to consider chiropractic care
- Where to find walk-in chiropractic care in the Southeast Valley
What Is Tech Neck?
If you spend your day answering emails at the office, grading papers after school, or studying all night at ASU Polytechnic, you’re putting your neck through the same repetitive stress we see every day in our clinics.
Your neck is designed to support your head in a neutral position, with your ears aligned directly over your shoulders. The moment you tilt forward to scroll on your phone or lean toward a laptop screen, the muscles in the back of your neck have to work overtime just to keep your head up.
While a few minutes of this strain isn’t a big deal, holding that position for hours every day keeps those muscles in a state of constant, low-grade tension. Over time, that relentless workload turns into stiffness, soreness, and a persistent ache that spreads up into the base of your skull or down into your shoulders.
This phenomenon is commonly known as “tech neck.” While it isn’t a formal medical diagnosis, it accurately describes the physical toll that daily screen time takes on your body.
How to Reduce Neck Pain From Screens
You don’t need an expensive setup to make a real difference. Most of the changes that help with tech neck are small adjustments to things you already have.
Bring the Screen Up to Eye Level
Whether it’s a laptop, monitor, or tablet, try to get the top of the screen close to eye level so you’re looking straight ahead rather than down. For laptops, a stand or even a stack of books can raise the screen enough to make a difference. For phones, try holding the device higher instead of resting it in your lap.
Sit Back, Not Forward
It’s easy to creep toward the screen as the day goes on, especially when you’re focused. Try to keep your back supported by the chair and your screen at arm’s length, rather than leaning in closer and closer.
Adjust Chair Height So Feet Are Flat
If your chair is too high or too low, it changes how your whole spine sits, which can indirectly affect your neck. Feet flat on the floor, knees roughly level with hips, and elbows close to your sides while typing all help keep your upper body in a more neutral position.
Set a Reminder to Check Your Posture
Most people don’t notice they’ve slumped forward until their neck starts to ache. A simple reminder, whether it’s a phone alarm or a sticky note on your monitor, can prompt a quick posture check every hour or so.
What Stretches Help With Tech Neck?
Stretching alone won’t undo hours of screen time, but regular movement breaks can keep tension from building up in the first place.
Chin Tucks
Gently draw your chin straight back, as if making a small double chin, without tilting your head up or down. This helps counteract the forward head position that screen use encourages. A few slow repetitions every hour can help reset your posture. This can be done while you’re still working. It does not need to interrupt your day.
Shoulder Rolls
Roll your shoulders up, back, and down in a slow circular motion. This helps loosen the muscles between your shoulder blades and at the base of your neck, which often tighten up during long periods of typing.
Gentle Neck Stretches
Slowly tilt your ear toward your shoulder on each side, holding for a few seconds without forcing the stretch. Avoid any quick or jerky movements. These stretches work best when done gently and consistently rather than aggressively.
The Twenty-Twenty-Twenty Habit
Every twenty minutes or so, look at something about twenty feet away for at least twenty seconds. This habit is often recommended for eye strain, but it doubles as a built-in cue to lift your head, look up, and reset your posture.
Can a Chiropractor Help With Tech Neck?
Posture changes and movement breaks are enough for most people to keep tech neck from becoming a bigger problem. However, sometimes the pain persists even after making these changes, or it begins to spread into headaches, shoulder pain, or numbness and tingling down the arm.
This is where a chiropractor can help. A focused exam identifies which joints and muscles in the neck and upper back are restricted or irritated and whether an adjustment is appropriate.
According to research summarized by the National Center for Complementary and Integrative Health (NCCIH), getting adjusted can reduce chronic neck pain and improve physical function, helping you move through your day with less stiffness and pain.
If headaches tend to show up when your neck is tight or sore, read our guide on headaches and chiropractic care. It covers common causes, how neck tension can contribute to headaches, and when to consider chiropractic care.
As with any new or ongoing pain, numbness, weakness, or pain that radiates down an arm and doesn’t improve, it should be evaluated by a chiropractor or medical provider promptly rather than waiting it out.
Where Can I See a Chiropractor for Tech Neck in the Southeast Valley?
If tech neck has been building up for a while and the usual stretches aren’t cutting it anymore, The Joint Chiropractic makes it simple to get a professional opinion while still being convenient and affordable. There’s no appointment needed, no insurance required, and no pressure to sign up for ongoing care before your first visit is even done.
If you are ready to find out what is causing your neck pain, just walk into one of our five Southeast Valley clinics. No appointment or insurance is required. Our licensed Doctors of Chiropractic will talk about your symptoms, discuss what makes them better or worse, and perform a focused examination of your neck. If chiropractic care is appropriate based on what our team finds, you can receive your first adjustment during that same visit.
A $29 new patient visit includes your consultation, spinal exam, and first adjustment. We have five convenient Southeast Valley clinics: Power Ranch, Mesa Gateway, San Tan Village in Gilbert, Queen Creek, and San Tan Valley.
If you’d like to know what the visit itself involves from start to finish, take a look at our guide on what to expect at your first chiropractic visit.
Frequently Asked Questions About Tech Neck
What is tech neck?
“Tech neck” is a common term for neck pain and stiffness caused by spending long periods looking down at phones, laptops, or tablets. It’s not a medical diagnosis on its own, but it describes a pattern of strain that builds up from forward head posture over time.
Can posture really cause neck pain?
Yes. Holding your head forward and down for hours puts extra load on the muscles at the back of your neck, which can lead to stiffness, soreness, and tension that sometimes spreads into the shoulders or head.
How often should I take breaks from my screen?
There’s no single rule that works for everyone, but checking your posture and moving your neck and shoulders every twenty to thirty minutes is a reasonable starting point. Even brief breaks add up over the course of a workday.
When should I see a chiropractor for neck pain from screens?
If posture changes, stretching, and movement breaks haven’t helped after a couple of weeks, or if the pain is getting worse or spreading into headaches or your arms, it may be worth getting evaluated. A first visit includes an exam that can help identify what’s going on.
Do I need an appointment at The Joint Chiropractic in the Southeast Valley?
No. All five Southeast Valley locations, including Power Ranch, Mesa Gateway, San Tan Village in Gilbert, Queen Creek, and San Tan Valley, offer walk-in chiropractic care. Same-day visits are available, and no insurance is needed.
What Local Patients Say
Considering chiropractic care for neck pain but not sure what to expect? Here’s what a few patients have shared about their experiences at our Southeast Valley clinics:
“First time visiting a chiropractor due to insane neck and shoulder pain. The doctor did great with me as I was nervous and have 0 pain tolerance.” — Kathy
“Dr. Porterfield was very professional. He explained everything he was going to do… He was very gentle…” — Kim L
“Coming in today for my first time I was scared but optimistic. I really enjoyed my visit and how kind everyone was! I love that I can walk in…” — Cassandra
Get Relief From Teck Neck Pain
Your neck shouldn’t only feel good when you’re away from your computer. If you’ve made some of the changes above but you’re still ending the day stiff, sore, or constantly trying to stretch your neck, getting it checked can help you understand what may be contributing to it.
Our chiropractors can examine how your neck and upper spine are moving and determine whether chiropractic care may help. If an adjustment makes sense based on your exam, it can often happen during that first visit.
Walk into any of our five Southeast Valley locations when it’s convenient for you. Your $29 first visit includes a consultation, exam, and first adjustment when appropriate.
References
National Center for Complementary and Integrative Health. (2025). Spinal Manipulation: What You Need To Know. U.S. Department of Health & Human Services. https://www.nccih.nih.gov/health/spinal-manipulation-what-you-need-to-know
Disclaimer
This article is for general informational purposes only and does not provide medical or chiropractic diagnosis or treatment recommendations for any individual person. Always consult a qualified healthcare professional for an examination, diagnosis, and personalized treatment plan.
