Tech Neck in the Fall: Preventing Pain From Increased Screen Time Indoors
As the weather cools down and the days get shorter, many of us spend more time indoors—working, studying, or streaming our favorite shows. But all that extra screen time can take a toll on your neck and spine. This seasonal shift often brings an increase in a modern problem known as “tech neck.”
What Is Tech Neck?
Tech neck refers to the neck and upper back pain caused by looking down at phones, laptops, and tablets for extended periods. When your head tilts forward, the weight on your neck muscles multiplies, leading to stiffness, headaches, and even tingling in the shoulders or arms.
Why It’s Worse in the Fall
Fall brings cooler weather and earlier sunsets, which means more time spent inside—often sitting and staring at screens. Students, remote workers, and binge-watchers alike can all experience increased tension in the neck and upper back this time of year.
How to Prevent Tech Neck This Fall
Adjust Your Screen Height
Keep your monitor or laptop at eye level to reduce the need to look down. Small adjustments can make a big difference in posture.
Take Frequent Breaks
Every 30 minutes, stand up, stretch, or walk around. Movement helps relieve muscle tension and improves circulation.
Mind Your Posture
Sit tall with your shoulders relaxed and your back supported. Avoid hunching over devices or leaning forward.
Stretch Daily
Simple neck rolls, shoulder shrugs, and upper back stretches can help release built-up tension from sitting too long.
Visit Your Chiropractor
Regular chiropractic adjustments can realign your spine, improve posture, and relieve pain caused by repetitive strain. Chiropractors can also recommend specific exercises to strengthen neck and back muscles for long-term prevention.
Keep Your Spine Healthy This Season
Don’t let tech neck put a damper on your fall. With mindful habits and chiropractic care, you can stay comfortable and pain-free—even during long workdays or movie marathons.
If you’re experiencing neck or back discomfort this fall, our team at Village Family Clinic can help you find relief and restore balance to your spine.
