TechNeck: Is Your Screen Time Affecting Your Spine? Spinal Health Week at TFC
BY DORTE BLADT
Is Your Neck Feeling the Strain? You’re Not Alone.
If you've been feeling tension in your neck or shoulders lately, you're not imagining it — and you're certainly not alone. Around 1 in 5 Australians experience neck pain, and in our practice at The Family Chiro, we’re seeing a growing trend that might explain why: tech neck.
As we gear up for the Australian Chiropractors’ Association’s (ACA) Spinal Health Week (26 May – 1 June), there’s no better time to raise awareness and take simple steps toward healthier posture and happier spines.
What Is Tech Neck?
Also known as Tension Neck Syndrome, tech neck is caused by prolonged periods of poor posture — especially from looking down at phones, tablets, and laptops. Believe it or not, just a 15-degree forward tilt of your head adds an extra 12 kilograms of pressure on your spine.
So it’s no surprise that we’re seeing more people (including kids) with:
Neck and shoulder pain
Headaches
Stiffness
Postural problems
The Screen - Time Connection
Australians now average around 6 hours of screen time per day, and 96% of us are online daily. While tech connects us to the world, it can disconnect us from our bodies — especially our spines.
If you’ve been feeling tension at the base of your neck, between your shoulder blades, or even experiencing more headaches lately, your screen habits may be playing a role.
What about the kids
Kids and teens are especially vulnerable. Their spines are still developing, and poor postural habits can have long-term effects. Too much screen time in young people is linked to:
Headaches
Neck, shoulder, and upper back pain
Postural issues and changes in spinal curvature
Reduced physical activity, affecting overall development
Increased risk of spinal degeneration over time
The Australian Institute of Family Studies recommends:
No screen time for kids under 2
1 hour or less per day for ages 2–5
2 hours max of recreational screen time for ages 5–17 (schoolwork not included)
Encouraging movement, stretching, outdoor play, and regular tech breaks is essential to your child’s spinal — and mental — well-being.
What You Can Do Today
Tech neck may be common, but it’s absolutely preventable. Here are some simple tips we recommend to our patients:
Limit recreational screen time, especially before bed:
Keep screens at eye level to reduce downward head tilt
Set up workstations ergonomically — this includes laptops at desk height and supported seating
Sit upright with your feet flat, spine straight, and back supported
Use both hands and fingers when texting to avoid side-bending the neck
Take tech breaks every 30–60 minutes to move and stretch
We’ve also got downloadable resources including ergonomic checklists, stretching posters, and tech neck factsheets for adults, parents, and students — all available at the ACA’s spinalhealthweek.org.au.
How Chiropractic Can Help
At The Family Chiro, we offer gentle, non-invasive care tailored to your individual needs. Whether you're already experiencing discomfort or simply want to prevent it, chiropractic care can help:
Improve spinal alignment
Reduce nervous system stress
Restore mobility and comfort
Support long-term posture and wellness
We see patients of all ages — from toddlers to grandparents — and we’re here to help your whole family feel better, move better, and live better.
Your Next Step
Spinal Health Week is the perfect time to check in on your spine. If it’s been a while since your last visit, or if someone in your family is experiencing tech neck symptoms, we’d love to help.
Book your appointment today (you can do it online 😊)and let us support you on your journey to better health — both in and out of the practice.
We’re here for you, your kids, and your entire family. Let's make healthy posture and strong spines a priority — together.
Yours in Health,
Dorte and The Family Chiro Team
