The rise of digital devices has led to a concerning trend in neck injuries. What was once typical of traumatic accidents now commonly results from looking down at phones and laptops for extended periods.

The Tech Neck Phenomenon

“In the last 10 years, I’ve noticed a trend of people coming in with neck injuries and problems with pain and restriction of motion that was characteristic of traumatic injury. Now the actual cause is basically from people looking down at mostly a cell phone so often and so long during the day,” notes Dr. Brown.

This modern condition affects people of all ages, with even children developing neck issues from extended iPad use. The problem occurs when the head tilts forward for prolonged periods, decreasing the normal lordotic cervical spine curve and training the neck into improper positioning.

The good news is, you don’t have to live with tech neck. A few simple exercises can help get your neck moving the way it should and ease that stiffness from too much screen time.

Adding Range of Motion Exercises to Your Routine

These exercises focus on optimizing movement and establishing normal cervical spine alignment:

• Neck Flexion—Gently lower your chin toward your chest as far as comfortable, hold for one second, then relax
• Extension—Tilt your head backward, holding briefly at maximum extension before relaxing
• Lateral Flexion—With head facing forward, lean your ear toward your shoulder on each side, holding at the endpoint
• Rotation—Turn your head to the right and left as far as possible, holding momentarily at maximum rotation

Take The Next Step: Techniques To Build Strength

After mastering basic movement patterns, add light resistance with your fingertips:

1. For flexion, place fingertips against your forehead and apply gentle resistance while moving your chin downward
2. During extension, position fingertips behind your skull while pushing backward
3. For lateral flexion, apply light resistance at the temple area while tilting ear to shoulder
4. When rotating, place your hands at the side of your head/jaw while turning right and left

Once pain levels stabilize and your spine maintains proper alignment, perform these exercises at least once daily. If you experience additional benefits, increasing the frequency to two to three times per day is okay. These movements help loosen tight muscles, improve stretching capacity, and support rehabilitation.

Professional Guidance Is Key

These exercises work best after our chiropractor has made the necessary corrections to your spine. Dr. Brown first establishes proper biomechanical skeletal relationships in the neck vertebrae; then these movements help strengthen the surrounding soft tissues—muscles, ligaments, tendons, and nerves—to maintain correct positioning.

Some adjustments to consider to reduce tech neck strain include holding phones at eye level when possible, using a speakerphone to avoid looking down, changing positions frequently rather than maintaining one posture, ensuring computer workstations are ergonomically neutral, and taking regular breaks from screen time.