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In this episode, Dr. Blake Derrick of Calhoun Spine Care and Wellness Center breaks down the growing problem of tech neck, a condition caused by prolonged forward head posture while using phones, computers, and other devices.
Dr. Derrick explains the biomechanics behind why even a slight forward tilt of the head dramatically increases stress on the cervical spine, and why so many of his patients are experiencing this issue.
Listeners will walk away with practical, actionable tips for reducing their risk and protecting their long-term spinal health in an increasingly screen-driven world.
Hey there, and welcome back. I’m Doctor Blake Derrick with Calhoun Spine Care and Wellness Center here in Calhoun, Georgia. And today we’re talking about something I see every single day in my practice. It’s something that’s affecting millions of people right now, and there’s a good chance it’s affecting you too. We’re talking about tech neck.
Now, you’ve probably heard that term before. But what actually is it, and why should you care? Let me break this down for you.
Think about how many hours a day you spend looking down at your phone, your tablet, your laptop. Studies have shown that the average person spends several hours a day in that position. And here’s what’s interesting. Your head weighs about ten to twelve pounds when it’s sitting directly over your shoulders. But when you tilt your head forward, even just thirty degrees, the amount of stress on your cervical spine, that’s your neck, can increase dramatically. We’re talking about the equivalent of carrying a significant amount of extra weight on those delicate structures in your neck. Over time, that adds up.
So what does that actually mean for you? Well, tech neck shows up in a lot of different ways. Some people feel it as a dull ache or stiffness in the neck and upper shoulders. Others get headaches, especially at the base of the skull. Some people notice tightness across the upper back, or even tingling down into the arms and hands. These symptoms don’t happen overnight. They build up slowly, which is actually part of the problem. People get used to feeling that way, and they think it’s just normal. It’s not.
Here’s the thing. Your spine has a natural curve in the neck, a gentle forward curve called a lordosis. When you spend hours and hours looking down, you start to lose that curve. The muscles in the front of your neck get tight and shortened. The muscles in the back get overstretched and fatigued. And the joints in your cervical spine start to experience uneven pressure. Left unchecked, this can lead to long term changes in posture and how you feel on a daily basis.
Now, let’s talk about what you can do starting today. First, be mindful of your screen position. Whether it’s your phone or your computer, try to raise it up closer to eye level. Your goal is to keep your ears over your shoulders, not out in front of them. Second, take breaks. Every thirty minutes or so, stop, roll your shoulders back, gently retract your chin, you know, that slow chin tuck movement. It helps reactivate the muscles that support proper alignment. Third, strengthen and stretch. Simple exercises that open up the chest and strengthen the deep neck muscles can make a real difference over time.
And here’s my gentle encouragement to you. If you’ve been dealing with neck stiffness, recurring headaches, or that constant tension in your upper back, don’t just push through it. Those are your body’s signals that something needs attention. A chiropractic evaluation can help us figure out exactly what’s going on, assess your posture and spinal alignment, and put together a plan that’s specific to you. We’re not just looking at where it hurts, we’re looking at why.
At Calhoun Spine Care and Wellness Center, we work with people every day who thought their neck pain was just something they had to live with. And more often than not, we can help. Whether you’ve been dealing with this for years or you’re just starting to notice it, the earlier you address it, the better.
So if you’re in the Calhoun area and you’ve been thinking about getting checked out, give us a call. We would love to help you feel like yourself again.
Thanks so much for listening today. I hope this gave you something useful to take into your week. And remember, small changes in how you hold yourself every day can make a big difference over time. Take care of your spine, it’s the only one you’ve got. We’ll see you next time.
