Lift Smart, Stay Strong: Proper Lifting Techniques to Prevent Back Pain

Let’s be honest: how many hours a day do you spend looking down at your phone, tablet, or laptop? Between work emails, endless scrolling, and binge-watching shows, our screens are practically an extension of our bodies. But all that screen time comes with a hidden cost—and it’s called Tech Neck.

What Is Tech Neck?

Tech Neck is the modern-day strain we put on our necks and upper backs from constantly hunching over our devices. The human head weighs about 10–12 pounds—but when you tilt it forward even 15 degrees, the pressure on your spine increases dramatically. At a 60-degree tilt (the average angle people look at their phones), it can feel like your neck is supporting 60 pounds. Ouch.

Common signs of Tech Neck include:

• Stiffness or soreness in the neck and shoulders
• Headaches, especially tension-type
• Poor posture (forward head, rounded shoulders)
• Tingling or numbness in the arms or hands
• Difficulty turning your head fully

Why Tech Neck Matters

Tech Neck isn’t just an annoying ache—it can lead to real postural changes and chronic issues if left untreated. Over time, it may cause:

• Spinal misalignments
• Decreased range of motion
• Muscle imbalances
• Disc strain or degeneration
• Increased risk of long-term pain

Fortunately, there’s good news. You’re not doomed to a life of stiffness and discomfort. Chiropractic care is uniquely positioned to help.

How Chiropractic Care Helps with Tech Neck

1. Spinal Adjustments to Realign the Neck

When your head is habitually positioned forward, it pulls your cervical spine (neck) out of its natural alignment. Chiropractors use precise adjustments to restore proper joint function and alignment, helping relieve pain and reduce pressure on the spine and nerves.

2. Muscle Tension Relief

Chiropractors don’t just adjust bones—they also address the soft tissue tension that often comes with Tech Neck. Through muscle release techniques, stretching, and home exercise guidance, your chiropractor can help rebalance overworked muscles (like tight traps and pecs) and strengthen underused ones (like deep neck flexors).

3. Postural Training

Many chiropractors offer posture coaching as part of care. This includes helping you become more aware of your habits, offering tips for ergonomics (like setting up your desk properly), and teaching you how to sit, stand, and move in ways that support your spine.

4. Lifestyle & Movement Support

Your chiropractor may recommend daily stretches, exercises, or mobility routines tailored to your body and lifestyle. These small but powerful habits can help prevent Tech Neck from coming back—especially if your job or hobbies keep you glued to a screen.

Tips to Prevent Tech Neck at Home

While chiropractic care addresses the root of the problem, here are a few habits you can adopt now:

• Raise your screens to eye level whenever possible
• Take tech breaks every 20–30 minutes to stretch or walk
• Use voice-to-text instead of long sessions of phone typing
• Sleep with proper neck support using a supportive pillow
• Do posture checks throughout the day—roll shoulders back, lengthen your neck, and open your chest

Final Thoughts

Tech Neck might be a modern problem, but it has a very real impact on your health and quality of life. The strain it causes on your neck, shoulders, and spine is nothing to ignore—but with chiropractic care and a few mindful habits, you can get back to feeling better, moving easier, and holding your head high (literally!).

Tired of the aches and stiffness? Let us help you reset your posture and relieve Tech Neck for good. Schedule an appointment today and start feeling the difference. 📱💆‍♂️💻