Is Your Phone Giving You “Tech Neck”? What Edmonton Families Need to Know

If you’re reading this on your phone, pause for a second. Notice your posture.

Chances are, your head is tilted forward, your shoulders are rounded, and your neck is carrying a lot more weight than it was designed to. You’re not alone — and there’s a name for it: tech neck.

At In-Line Family Chiropractic, we see the effects of tech neck every day. It’s not just adults, either. Kids and teens are showing up with the same stiffness, headaches, and neck pain that used to take decades to develop.

What Is Tech Neck?

Tech neck (sometimes called “text neck”) is the strain your neck and upper back experience from prolonged forward head posture while using electronic devices.

Here’s the math that surprises most people: your head weighs roughly 10–12 pounds in a neutral position. But for every inch your head tilts forward, the effective weight your neck supports doubles. At a 60-degree angle — the typical texting posture — your neck is supporting about 60 pounds of pressure.

That’s like carrying a second-grader on your neck. All day.

Over time, this constant strain leads to:

• Chronic neck and shoulder pain
• Tension headaches
• Reduced range of motion
• Numbness or tingling in the arms and hands
• Postural changes that affect the entire spine

Why Kids and Teens Are at Risk

This isn’t just an adult problem anymore. Canadian kids spend an average of 4–6 hours per day on screens — and that’s outside of school. Their spines are still developing, which means poor posture habits formed now can follow them into adulthood. The Canadian Paediatric Society has highlighted the connection between screen time and musculoskeletal issues in children.

We regularly see young patients whose parents bring them in complaining of:

• Frequent headaches
• “Growing pains” that are actually postural strain
• Difficulty sleeping
• Fatigue and irritability

5 Things Your Family Can Do Today

The good news? Tech neck is preventable — and reversible when caught early. Here are five practical steps:

1. Bring your device to eye level. Instead of looking down, hold your phone up. Use a stand for tablets and laptops. Your eyes should look slightly downward, not your entire head.
2. Follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your neck muscles a break and reduces eye strain.
3. Set up a spine-friendly workspace. Whether it’s a home office or a homework station, make sure the screen is at eye level, feet are flat on the floor, and the chair supports the lower back. Mayo Clinic’s posture guide has helpful tips.
4. Move more. Our bodies were not designed to sit still. Encourage the whole family to take movement breaks — a short walk, stretching, even 5 minutes of activity makes a difference.
5. Get your spine checked regularly. Just like you visit the dentist for regular check-ups, your spine benefits from professional care. Chiropractic adjustments help restore proper alignment, relieve tension, and catch postural issues before they become bigger problems.

When Should You See a Chiropractor?

If you or your child is experiencing any of the following, it’s worth getting checked:

• Neck pain that lasts more than a few days
• Frequent headaches, especially at the base of the skull
• Stiffness or reduced range of motion
• Tingling or numbness in the arms or hands
• A noticeable forward head posture or rounded shoulders

Early intervention makes a real difference. We also provide care for related conditions like migraines and sciatica.