If you’ve ever felt stiffness or soreness in your neck after scrolling on your phone, you’re not alone. Neck pain caused by prolonged phone use has become so common that it now has a name: “tech neck.” Understanding how phone habits affect your neck—and what you can do about it—can help prevent long-term discomfort and injury.

What Is “Tech Neck”?

Tech neck refers to the strain placed on your neck and upper spine when you repeatedly look down at your phone or other handheld devices. The human head weighs about 10–12 pounds in a neutral position. However, as you tilt your head forward, the force on your neck increases significantly—sometimes up to 60 pounds of pressure.

Over time, this added stress can lead to muscle fatigue, joint irritation, and spinal misalignment, resulting in chronic pain and reduced mobility.

Common Symptoms of Neck Pain From Phone Use

Neck pain caused by phone use doesn’t always show up right away. Symptoms often develop gradually and may include:

• Neck stiffness or soreness

• Shoulder and upper back tension

• Headaches, especially at the base of the skull

• Reduced range of motion in the neck

• Tingling or numbness in the arms or hands

Ignoring these symptoms can allow minor strain to turn into a more serious condition.

How Phone Use Affects Your Spine

When you consistently hold your phone below eye level, your posture shifts forward. This poor posture can lead to muscle imbalances, compressed joints, and increased wear on the discs in your neck. Over time, this may contribute to issues such as cervical disc problems, nerve irritation, and chronic neck pain.

Tips to Reduce Neck Pain From Phone Use

Small changes in daily habits can make a big difference:

• Hold your phone at eye level to reduce forward head tilt

• Take frequent breaks from screens throughout the day

• Stretch your neck and shoulders regularly

• Be mindful of posture, especially when sitting for long periods

• Limit continuous phone use, especially before bed

How Chiropractic Care Can Help

Chiropractic care addresses the root cause of tech neck, not just the symptoms. A chiropractor can evaluate your posture, spinal alignment, and muscle tension to create a personalized treatment plan. Chiropractic adjustments help restore proper joint movement, reduce nerve irritation, and improve overall mobility.

In addition to adjustments, chiropractors often provide posture guidance, stretching exercises, and lifestyle recommendations to help prevent future neck pain.

Don’t Ignore Neck Pain

Neck pain from phone use may seem minor at first, but left untreated, it can lead to long-term problems. If neck pain is interfering with your daily life, sleep, or work, it may be time to seek professional care.

A chiropractor can help relieve discomfort, improve posture, and support long-term spinal health—so you can stay connected without the pain.

Advanced Medical of Florida provides you with the medical care you need.  For more information, go to our web site http://www.amfhealthcare.com or call (727) 408-5222.