In today’s digital world, our smartphones are always within reach—whether we’re scrolling social media, texting, or checking emails. But have you ever noticed persistent stiffness in your neck, aching shoulders, or even headaches after long periods of screen time? If so, you may be experiencing tech neck— a modern-day posture problem caused by excessive use of phones, tablets, and computers. Contact our Knoxville TN chiropractic clinic today to learn more.

The good news? You don’t have to live with tech neck discomfort! In this blog, we’ll break down what tech neck is, why it happens, and chiropractic-approved solutions to correct and prevent it.

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What Is Tech Neck In Knoxville TN?

Tech neck (also called “text neck”) is the strain placed on your neck and upper spine when looking down at a screen for prolonged periods. On average, our heads weigh about 10-12 pounds when in a neutral position. But as we tilt our heads forward to check our phones, the pressure on our spine increases significantly. At a 30-degree tilt, the strain reaches 40 pounds, and at a 60-degree tilt, it’s a staggering 60 pounds! This repetitive stress can lead to:

• Neck and shoulder pain
• Stiffness and decreased mobility
• Headaches and tension
• Poor posture and rounded shoulders
• Increased risk of disc degeneration

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Chiropractic-Approved Fixes for Tech Neck

1. THE 20-20-20 RULE

• To reduce strain, follow the 20-20-20 rule:

Every 20 minutes, take a 20-second break, and look at something 20 feet away.

This helps reset your posture and reduces eye strain from screens.

2. POSTURE CHECK: ALIGN YOUR SPINE!

Proper posture can significantly reduce the impact of tech neck.

Here’s how to sit or stand while using your phone:

• Keep your phone at eye level instead of looking down.
• Sit with your shoulders back and relaxed.
• Keep your ears aligned with your shoulders—avoid jutting your head forward.
• Use a standing desk or ergonomic chair if working on a computer.