How to Correct Tech Neck for Good

If you’re looking for information on how to correct tech neck for good, then you’ve come to the right place. In this blog post, we’ll explore some of the best ways to prevent and correct this condition.

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What is Tech Neck?

tech neck is a condition that results from poor posture while looking at electronic screens. The term was coined by Dr. David Spitz, a chiropractor in Florida. He noticed that an increasing number of his patients were coming in with neck pain and headaches that were caused by looking down at their phones and laptops all day. Dr. Spitz named the condition “tech neck” and developed a treatment plan to correct it.

The condition

tech neck is a condition that results from looking down at your electronic devices for long periods of time. It can cause pain in the neck and shoulders, and can even lead to permanent damage if not corrected.

There are several ways to correct tech neck. First, you can make sure to keep your devices at eye level when using them. This will help to reduce the amount of strain on your neck and shoulders. Second, you can take breaks from using your devices every few minutes to give your neck and shoulders a chance to rest. Third, you can practice good posture when using your devices by keeping your head up and your shoulders back. Finally, you can strengthen the muscles in your neck and shoulders with exercises that are specifically designed for these areas.

The causes

One of the most common causes of tech neck is poor posture. When you slouch or hunch over your screen, you put undue strain on your neck muscles and joints. Over time, this can lead to pain and stiffness. Other causes of tech neck include:

-Using your phone or tablet in bed or while lying down
-Texting too much
-Sitting in front of a computer for long periods of time
-Wearing heavy glasses or headphones that put strain on your neck

You may be more likely to develop tech neck if you have an existing condition such as arthritis or spinal problems.

How to Correct Tech Neck

If you work at a desk all day, chances are you’ve started to notice the effects of poor posture. Maybe you have a little pain in your neck or you notice your shoulders are always hunched forward. This is called “tech neck,” and it’s a real problem.


There are a few different things you can do to help correct tech neck. First, start by improving your posture. Sit up straight and make sure your shoulders are down and back. Take breaks often to walk around and stretch your neck and shoulders. Second, do exercises that strengthen the muscles in your neck and shoulders. A few good exercises include these:

1. Neck retraction: Sit up straight and tall with your chin slightly tucked in. Gently pull your head back, so you feel a stretch in the front of your neck. Hold for 5 seconds, then release. Repeat 10 times.

2. Neck extension: Sit up tall with your chin slightly tucked in. Gently extend your head forward until you feel a stretch in the back of your neck. Hold for 5 seconds, then release. Repeat 10 times.

3rdShoulder shrugs: Sit or stand with good posture and let your arms hang relaxed at your sides. Slowly raise your shoulders up towards your ears, then release them back down again. Repeat 10 times


Most people spend hours every day looking down at their phones, which can cause a condition called “tech neck.” This condition results in the formation of wrinkles and lines on the neck, as well as sagging skin. Luckily, there are some simple stretches that can help to correct tech neck and prevent further damage.

Here are four easy stretches that you can do to help correct tech neck:

1. Neck Rolls: Sit or stand up straight and slowly roll your head from side to side. Do this for 10-20 reps.
2. Shoulder Shrugs: shrug your shoulders up to your ears and then release them back down. Do this for 10-20 reps.
3. Ear To Shoulder: gently pull your ear down towards your shoulder and hold for 10-30 seconds. Repeat on the other side.
4. Chin Tucks: start with your head in a neutral position and gently tuck your chin towards your chest. Hold for 10-30 seconds.


One way to help relieve tension in the muscles of the neck is to massage them. A 2017 study found that neck massage is an effective way to reduce pain and discomfort fromForward head posture (FHP).

To massage your neck muscles:

1. Sit or stand in a comfortable position.
2. Reach up with both hands and massage the muscles on either side of your neck.
3. Use your fingers to apply pressure and massage in a circular motion.
4. Repeat this process for 1–2 minutes or until you feel the tension release.

Chiropractic adjustments

One of the most common reasons people seek chiropractic care is for neck pain. According to the National Institute of Neurological Disorders and Stroke, as many as 15% of adults in the United States suffer from neck pain at any given time.

One of the leading causes of neck pain is poor posture, especially when it comes to looking down at technology devices such as cell phones, laptops, and tablets. This condition is often referred to as “tech neck.”

While there are a number of ways to treat tech neck, one of the most effective is through chiropractic adjustments. Chiropractors are able to manipulate the spine and release any tension that may be causing pain.

Regular chiropractic adjustments can help to prevent tech neck pain before it starts. If you already suffer from tech neck pain, chiropractic care can help to relieve your symptoms and improve your overall posture.

Posture training

We all know the dangers of too much time spent looking down at our phones, tablets, and laptops. We’ve heard the warnings about Text Neck and Tech Neck, and we’re seeing more and more people with these conditions. But what can we do to prevent or correct Tech Neck?

There are a few things you can do to help prevent or correct Tech Neck. First, be aware of your posture. When you’re looking down at your phone or tablet, make sure to keep your back straight and your chin up. This will help keep your neck in alignment and prevent strain.

Second, try to take breaks often when you’re using electronic devices. Get up and move around every 20 minutes or so to give your neck a break. And when you can, look up at something in the distance to give your eyes a rest from looking at close objects.

Finally, consider doing some posture training exercises to strengthen the muscles in your neck and shoulders. This will help you keep good posture even when you’re tired or distracted. Try placing a book on your head and walking around the house for a few minutes each day. Or do some shoulder shrugs and head rolls to release tension in your neck and shoulders.

If you start doing these things now, you can help prevent Tech Neck from becoming a problem for you down the road.

When to See a Doctor

If you have significant pain in your neck or if you have neurological symptoms such as weakness, numbness, or tingling in your arms, it’s important to see a doctor right away. You might also want to see a doctor if you have sharp pain in your neck that comes on suddenly. These could be signs of a serious problem, such as a herniated disc.

When to see a chiropractor

At what point should you see a chiropractor for your text neck pain? Well, that really depends on how long you’ve been experiencing the pain and discomfort. For some, the pain is so severe that they need to see a chiropractor immediately. However, for others, the pain may be more manageable and they may only need to see a chiropractor if the pain persists for more than a few days or weeks.

If you’re unsure about whether or not you should see a chiropractor, it’s always best to err on the side of caution and consult with your doctor. They will be able to give you their professional opinion and let you know if they think it would be beneficial for you to see a chiropractor.

When to see a physical therapist

You might benefit from physical therapy if you have pain that:

-interferes with your daily activities
-limits your range of motion
-is caused by a recent injury or accident
-begins suddenly and lasts more than a few days
-returns after previous physical therapy

When to see a doctor

Constant text neck can cause long-term damage to your spine, so it’s important to see a doctor if you’re experiencing any of the following symptoms:

Neck pain that persists for more than a few days
Sharp or shooting pain down your arms or legs
Numbness or tingling in your arms or legs
Weakness in your arms or legs
If you have any of these symptoms, call your doctor right away. They may recommend rest, ice, heat, physical therapy, or other treatments to relieve your pain.

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