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In this episode, Dr. Nicholas Esser of 614 Chiropractic in Hilliard dives into one of the most common conditions he sees in his office: tech neck. He explains what tech neck actually is, why modern device habits have made it so widespread, and how the mechanics of your posture are putting serious strain on your spine.
Dr. Esser walks listeners through the root causes of tech neck and breaks down the real-world impact it can have on your neck, shoulders, and overall well-being. Whether you’re at a desk all day or scrolling on your phone, this episode is packed with practical insight to help you understand what’s happening in your body.
If you’re dealing with neck pain, stiffness, or headaches and want to learn more, reach out to 614 Chiropractic or contact Ayla Perry at the office to schedule a consultation.
Hey there, and welcome back. I’m Doctor Nicholas Esser from six one four Chiropractic here in Hilliard, and today we’re talking about something that I see every single week in my office — and honestly, something that probably affects you right now as you’re listening to this. We’re talking about tech neck. What it is, what’s actually causing it, and what you can do to start feeling better.
So here’s the thing. Tech neck is one of those conditions that kind of snuck up on all of us. It didn’t exist as a widespread problem twenty years ago. But now? It’s everywhere. And it makes total sense when you think about how much time we spend looking down at our phones, our laptops, our tablets. We’re a connected world, and our spines are paying the price.
Let me break this down for you. Your head weighs somewhere around ten to twelve pounds. That’s roughly the weight of a bowling ball sitting on top of your spine. Now, when you hold your head in a neutral position — ears over shoulders, chin level — your neck muscles handle that weight pretty well. But the moment you tilt your head forward, even just a little bit, the amount of stress on your cervical spine increases dramatically. Tilt your head forward about fifteen degrees, and that effective weight can jump to around twenty seven pounds. At thirty degrees, you’re looking at forty pounds of force. At forty five degrees — which is pretty common when we’re scrolling on our phones — that number can climb to nearly sixty pounds. Your poor neck muscles are working overtime, all day long, just to hold your head up.
Now here’s what’s interesting. It’s not just about discomfort in the moment. Over time, that repeated forward head posture can actually start to change things. You might notice tightness across the back of your neck and into your shoulders. Headaches that seem to creep up from the base of your skull. Sometimes people get tension between their shoulder blades. And in more persistent cases, that posture can start to reduce the natural curve of the cervical spine, which is really important for proper function and shock absorption.
You know what I hear a lot from patients? They say — Doctor Esser, I thought this was just normal. I thought everyone feels this way. And I always tell them — it’s common, but it’s not normal. There’s a big difference. Your body is telling you something, and it’s worth listening.
So what can you actually do about it? A few things. First — raise your screens. Whether it’s your phone or your computer monitor, try to bring it up closer to eye level. It sounds simple, but it makes a real difference. Second — take breaks. Every thirty minutes or so, step away, roll your shoulders back, and do a few gentle chin tucks. A chin tuck is where you gently pull your head straight back — like you’re trying to make a double chin. I know, not the most glamorous move, but it helps reactivate the muscles that keep your head in a neutral position. Third — be mindful of your posture throughout the day. Set a reminder on your phone if you need to. Sit up tall, feet flat on the floor, shoulders relaxed and back.
Now, if you’ve been dealing with neck pain, frequent headaches, or that nagging tightness in your upper back for a while — that’s a good sign it’s time to come in and get evaluated. At six one four Chiropractic, we look at the whole picture. We assess your posture, the movement in your spine, and we put together a care plan that’s specific to you. Chiropractic adjustments can help restore proper motion to the joints in your neck, and we’ll work with you on the habits and exercises that support your progress between visits.
You don’t have to just live with this. Tech neck is incredibly common, but it is also very treatable. And the sooner you address it, the better.
Thank you so much for tuning in today. If you’re in the Hilliard area and you’re ready to take that first step, give us a call or check us out online at six one four Chiropractic. We would love to help you feel like yourself again. Until next time — take care of that neck.
