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What Causes “Tech Neck” and How to Prevent It

  • August 11, 2026

Episode Notes:

In this episode of the Freedom Family Chiropractic podcast, Dr. David Ridos dives into one of the most common modern-day posture problems: tech neck. Whether you’re a student, a remote worker, or simply a frequent smartphone user, chances are your neck and spine are feeling the effects of prolonged screen time. Dr. Ridos explains what causes tech neck, why it’s become so widespread, and what you can do to protect yourself. Tune in for practical, easy-to-follow advice straight from the chiropractic experts serving Weston, Florida and beyond.

Hey there, and welcome back. I’m Doctor Ridos, and this is the Freedom Family Chiropractic podcast, coming to you from right here in Weston, Florida. Today we’re talking about something that affects just about everyone listening to this right now. And I mean that. Whether you’re a student, someone working from home, or just a person who uses a phone — which, let’s be honest, is all of us — this topic is for you. We’re talking about tech neck.

Now, you’ve probably heard that term thrown around. But what actually is it? And more importantly, what can you do about it? Let’s dig in.

So here’s the thing. Your head weighs somewhere around ten to twelve pounds. That’s about the weight of a bowling ball sitting right on top of your spine. When you’re standing tall and looking straight ahead, your spine handles that weight really well. It’s designed for it. But the moment you tilt your head forward — even just a little bit — that weight multiplies. When your head drops forward by about fifteen degrees, the effective load on your neck can feel more like twenty-seven pounds to your muscles and joints. Tilt it further, and that number keeps climbing.

Now think about how you hold your phone. Or how you sit at your laptop. Most people drop their chin toward their chest without even realizing it. And if you’re doing that for hours every single day — which most of us are — those muscles, ligaments, and joints in your neck are working overtime. Over time, that strain adds up. And that’s tech neck.

Here’s what’s interesting. Tech neck doesn’t always show up as neck pain right away. A lot of people come into our office in Weston complaining about headaches, tension between the shoulder blades, stiffness in the morning, even tingling in the arms. And when we start asking questions, it almost always comes back to posture and screen habits. The body is incredibly good at compensating — but eventually, it runs out of room to compensate, and that’s when you start to feel it.

So let’s talk about what you can actually do. First — and this one is simple — raise your screens. Whether it’s your phone or your monitor, try to bring it closer to eye level. You shouldn’t have to look down to read your screen. This one change alone takes so much stress off the neck.

Second, take breaks. Set a timer if you have to. Every thirty to forty-five minutes, stand up, roll your shoulders back, and gently bring your chin back — like you’re trying to make a little double chin. I know that sounds funny, but it’s called a chin tuck, and it helps retrain the deep muscles of your neck to hold your head in a healthier position.

Third, be mindful of your shoulders. When we’re stressed or focused, we tend to hunch forward and raise our shoulders up toward our ears. Try to keep them relaxed and back. Think tall spine, open chest.

Now, those habits are a great start. But here’s when you should really come in and see us. If you’re waking up stiff every morning, if your headaches are becoming more frequent, if you’ve got that nagging ache at the base of your skull that just won’t quit — those are signs your body is asking for help. Chiropractic care can help restore the normal movement and alignment of the joints in your neck, take pressure off the surrounding tissues, and help retrain your posture from the inside out.

At Freedom Family Chiropractic, we work with people of all ages dealing with exactly this kind of issue. We’re here in Weston, and we’d love to help you get ahead of it before it becomes a bigger problem.

Thanks so much for tuning in today. If this resonated with you, share it with someone who’s always hunched over their phone — we all know at least one person. And if you’re ready to come in, give us a call or visit our website to schedule a visit. We’re always happy to see new faces. Until next time, take care of that neck. I’m Doctor Ridos, and we’ll talk soon.

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