Tech Neck: What Your Phone Posture Has to Do With Neck Pain

Yes, current research links heavy smartphone and tablet use with a higher chance of neck pain. A 2025 systematic review and meta-analysis published in the Postgraduate Medical Journal, covering more than 10,000 participants, found a significant association between smartphone overuse and neck pain. The pattern is common enough that it has its own nickname: tech neck.

Why does it happen? When you look down at a phone held near your lap, your head tips forward and the muscles and joints at the back of the neck work harder to hold it there. The longer you stay in that position, the more the muscles fatigue and the more strain accumulates in the joints and soft tissue of the upper neck.

What helps: raise the device closer to eye level so your head can stay upright over your spine, take frequent breaks from prolonged use, and support your arms instead of holding the phone in one hand for long stretches. Regular movement and general fitness make a difference too. Sources like Cleveland Clinic and Yale Medicine emphasize the same practical fixes: reduce sustained low screen time and return to a more upright head position.

Can tech neck cause headaches? For some people, yes. The upper neck shares nerve connections with the head, face and scalp, and tension in the neck can travel upward. Not all headaches come from the neck, but neck strain and posture are worth considering when headache and neck discomfort show up together.

A little stiffness after a long day of video calls is common. But neck pain that lingers, keeps returning, spreads into your arm, or comes with numbness, tingling or headaches is worth a professional look. Dr. Gregory Martin has practiced chiropractic since 1996 and sees patients at his office at 283 Sparta Avenue in Sparta and at Speedwell Family Chiropractic at 520 Speedwell Avenue in Morris Plains. He listens to what your days look like and examines how your neck actually moves before recommending anything.

If your daily screen habits are catching up with your neck, call or text (973) 699-4100 and ask for an evaluation, or use the appointment request form on this site.