Screens are everywhere—phones, tablets, computers, TVs—and our kids are spending more time on them than ever before. While screen time can be educational and convenient, it also comes with a rising health concern: tech neck.
At Aspire Family Chiropractic, we’re seeing more children and teens with spinal stress, neck pain, and posture problems caused by screen use. The good news? With the right awareness and support, we can correct and prevent tech neck—before it leads to long-term damage.
Tech neck refers to the strain and damage caused by looking down at screens for extended periods, which shifts the natural curve of the cervical spine (neck) forward. This constant forward head posture puts abnormal stress on the neck, shoulders, and upper back. Not only can that altered posture cause pain, but with an altered neck curvature spinal degeneration begins quicker and faster. The second we lose that natural curve, our spines begin to degenerate 7x faster!
The average head weighs 10–12 pounds. When tilted forward at a 45° angle (like looking down at a tablet or phone), that weight increases to the equivalent of over 40 pounds of force on the neck! (1)
Many kids won’t complain about pain right away. Often times, once they feel pain, the problem has been there way longer than you may realize. Early signs of tech neck may include:
Over time, tech neck can lead to long-term postural changes, spinal misalignments, and even breathing restrictions.
According to a 2023 study from Common Sense Media, kids ages 8–12 average 5.5 hours of screen time per day, while teens average more than 8.5 hours daily (2). Between school, entertainment, and social media, the physical stress adds up quickly.
The result? Chronic spinal stress at a very young age—and a growing need for early intervention.
At Aspire Family Chiropractic, we assess posture, spinal alignment, and nervous system function to identify how tech neck is affecting your child’s development.
Gentle, specific chiropractic adjustments:
Here are quick fixes to support better posture during screen time:
1. Raise the Screen Keep devices at eye level. Use a stand or stack books under laptops and tablets. Make it an effort to keep things at eye level so that you or your children aren't always looking down staring at devices.
2. Take Movement Breaks Set a timer for every 30 minutes to stand, stretch, or do a quick neck roll.
3. Check Sitting Posture Feet flat on the floor, shoulders relaxed, and ears in line with shoulders. You shouldn't be hunched forward with rounded shoulders and posture.
4. Prioritize Outdoor Play Encourage tech-free time to build muscle strength and improve posture naturally. Encourage outdoor play, enjoy some vitamin D and get children to act like kids again!
Poor posture may seem minor now, but it impacts spinal growth, breathing patterns, and nervous system function. Starting early is the best way to ensure long-term spinal health. The longer children sit with that poor posture, the greater detriment it has over time.
📞 Schedule a pediatric evaluation at Aspire Family Chiropractic today—and let’s keep your child growing strong, straight, and screen-smart.
📚 References
Hansraj, K.K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International, 25, 277–279. Common Sense Media. (2023). The Common Sense Census: Media Use by Tweens and Teens. https://www.commonsensemedia.org
