From checking emails on your phone to working long hours on your laptop, technology is deeply integrated into our daily lives. But with convenience comes a modern health issue that’s becoming increasingly common: Tech neck.
Tech neck refers to the strain and discomfort in the neck and upper back caused by prolonged forward head posture while using smartphones, tablets, and computers. Over time, this can lead to serious posture problems, chronic pain, and even spinal issues.
At Uheal Rehab Centre, we see more patients every year struggling with the effects of tech neck—and we’re here to help.
What Causes Tech Neck?
Tech Neck is caused primarily by poor posture during screen time. When you tilt your head forward to look at a screen, the pressure on your cervical spine increases dramatically. Here’s what that looks like in numbers:
- Head in a neutral position: ~10–12 lbs of pressure
- Head tilted 15° forward: ~27 lbs
- Head tilted 60° forward: ~60 lbs
The more time you spend in this position, the more strain you’re placing on your spine, muscles, and supporting structures.
Common Symptoms of Tech Neck
If you’re spending hours a day on screens, you might notice:
- Neck stiffness or pain
- Upper back and shoulder tension
- Headaches (especially at the base of the skull)
- Reduced range of motion
- Tingling or numbness in the arms or hands
If these sound familiar, it’s time to take action.
How Tech Neck Impacts Your Posture
Poor posture doesn’t just look bad—it affects your health in ways you might not expect. Chronic forward head posture from tech neck can lead to:
- Muscle imbalances
- Joint degeneration
- Pinched nerves
- Herniated discs
- Fatigue from inefficient movement patterns
In the long run, untreated tech neck can increase your risk of more severe spinal conditions and chronic pain.
5 Tips to Improve Posture and Prevent Tech Neck
1. Raise Your Screens
Bring your phone or laptop up to eye level whenever possible to reduce the need to tilt your head down.
2. Take Frequent Breaks
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
3. Practice Neck Stretches
Simple stretches can release tension and improve flexibility. Ask our team at Uheal Rehab Centre for a custom routine!
4. Strengthen Postural Muscles
Strengthening your core, upper back, and neck muscles helps support better posture over time.
5. Get Professional Help
If you’re experiencing chronic symptoms, professional treatment such as physiotherapy, chiropractic care, or massage therapy can help correct imbalances and relieve pain.
How Uheal Rehab Centre Can Help with Tech Neck
At Uheal Rehab Centre, we specialize in treating modern-day posture problems like tech neck. Our team offers:
- Comprehensive posture assessments
- Customized physiotherapy programs
- Chiropractic care
- Massage therapy to reduce muscle tension
With direct billing available to major insurance providers, getting the care you need has never been easier.
Don’t Wait Until It Hurts
If you’re dealing with neck pain, poor posture, or screen-related discomfort, now is the time to take action. Tech neck won’t go away on its own—but with the right treatment and guidance, you can feel better and move more freely.
Call Uheal Rehab Centre today or fill out this form to get started on your path to pain-free posture.
