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Tech Neck: How San Diego Professionals Can Prevent Smartphone-Related Pain

  • Writer: Nate Beyerl
    Nate Beyerl
  • Jul 14, 2025
  • 2 min read

In the fast-paced world of emails, video calls, and nonstop screen time, your neck might be working harder than you think. If you’re like most professionals in San Diego, you’re spending hours each day looking down at a phone or computer—leading to a modern-day epidemic known as tech neck.

At The Bridge Chiropractic in Clairemont, we’re seeing more and more patients with tightness, stiffness, and pain in their neck and upper back caused by too much screen time. The good news? You can prevent and even reverse tech neck with simple strategies and chiropractic care that gets to the root of the issue.


📉 What Is Tech Neck?

Tech neck refers to the strain placed on your cervical spine (neck) from prolonged forward head posture—especially while using devices like smartphones, tablets, and laptops.

When your head tilts forward, the weight your neck supports increases dramatically:

  • Neutral head position: ~10–12 lbs

  • 15° tilt: ~27 lbs

  • 45° tilt: ~49 lbs

  • 60° tilt: up to 60 lbs of pressure on your neck!

Over time, this can lead to:

  • Chronic neck and upper back pain

  • Shoulder tightness and tension headaches

  • Numbness or tingling in the arms and hands

  • Reduced spinal mobility and poor posture


💡 How to Prevent Tech Neck

🧍‍♀️ 1. Raise Your Screens

Bring your phone or laptop closer to eye level whenever possible. Use a laptop stand or external monitor if you work on a computer all day.

⏰ 2. Take Posture Breaks

Set a timer every 30–60 minutes to reset your posture. Stand, stretch, and roll your shoulders to break the cycle of slouching.

🤸‍♂️ 3. Stretch It Out

Incorporate these tech neck stretches into your daily routine:

  • Chin tucks – to realign your head over your shoulders

  • Neck extensions – gently look up to counter constant downward gaze

  • Wall angels – open up tight chest and shoulder muscles

  • Upper trap stretch – relieves tension at the base of the neck

🧠 4. Strengthen Your Postural Muscles

Build endurance in your upper back, core, and neck stabilizers with exercises like rows, planks, and resistance band pulls.


👐 How Chiropractic Care Helps

At The Bridge Chiropractic, we don’t just chase symptoms—we correct the root causes of postural stress.

Dr. Nate Beyerl offers gentle and effective techniques to help your spine recover from tech neck, including:

  • Precise spinal adjustments to restore natural alignment and mobility


  •  for overworked neck and shoulder muscles

  • Custom movement strategies to retrain posture and prevent recurrence

With a personalized approach and a focus on long-term results, we help San Diego professionals feel better, stand taller, and stay focused—without nagging neck pain.


📍 Serving San Diego’s Desk Workers and Device Users

Whether you work in an office downtown, from home in Clairemont, or constantly multitask on your phone, tech neck doesn’t have to be your new normal.

Let us help you correct it—so you can stay strong, mobile, and active through every stage of life.

📞 Call 858-277-7500 to schedule your visit

📍 Located in Clairemont, San Diego

 
 
 

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