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In this episode of the Kingfisher Chiropractic podcast, Dr. Thomas Etue dives into one of the most common complaints he sees in his Bellingham, Washington practice: tech neck. He explains what tech neck actually is and why the way we hold our heads while using phones and screens puts so much strain on the cervical spine. Dr. Etue also shares practical, easy-to-implement strategies to help listeners reduce pain and prevent long-term damage. Whether you’re glued to your phone, a computer, or both, this episode has something for you.
Hey there, and welcome back. I’m doctor Thomas Etue, and you’re listening to the Kingfisher Chiropractic podcast, coming to you from right here in Bellingham, Washington. Today we’re talking about something I see constantly in my practice — and honestly, something I have to remind myself about too. It’s called tech neck. And if you’ve ever looked down at your phone for a while and felt that dull ache creeping up the back of your neck… this episode is for you.
So what exactly is tech neck? Here’s the simple version. Every time you tilt your head forward to look at a screen — your phone, your laptop, a tablet — you’re adding extra stress to the muscles and joints in your neck and upper back. Your head weighs somewhere around ten to twelve pounds when it’s sitting right on top of your spine. But the moment you tilt it forward, even just a little, that effective weight can multiply dramatically. Lean forward enough and it can feel like forty or fifty pounds of pressure on your neck. That’s a lot of load for your muscles and discs to manage — hour after hour, day after day.
Now here’s what makes it sneaky. It doesn’t hurt right away. You don’t tilt your head down and immediately feel something go wrong. It builds up over time. The muscles at the back of your neck get chronically tight and fatigued. The joints in your cervical spine start to compress. And eventually, people walk into my office in Bellingham saying their neck feels stiff every morning, or they’ve got this nagging headache that just won’t quit, or there’s tension spreading across the tops of their shoulders. That’s tech neck doing its thing.
And it’s not just phone use either. Working at a computer all day with your monitor too low, or hunching over a desk — same problem. The posture is the issue, not just the device.
So what can you actually do about it? Let me give you a few things you can start today. First, raise your screen. Whether it’s your phone or your monitor, bring it up to eye level. I know that sounds simple, but it genuinely makes a big difference. When your screen is at eye level, your head stays neutral, and that pressure on your neck drops significantly.
Second — take breaks. Every thirty minutes or so, stand up, roll your shoulders back, and gently move your neck through its range of motion. Just slow, gentle circles. Not cracking it — just moving it. Your joints and muscles need circulation and movement to stay healthy.
Third, try this little exercise called a chin tuck. Sit up tall, and gently pull your chin straight back — like you’re trying to make a double chin. Hold it for a few seconds and release. It looks a little silly, but it strengthens the deep muscles at the front of your neck that often get weak when we spend too much time in that forward head posture. Do a few of those throughout the day and your neck will thank you.
Now, those habits are genuinely helpful — but if you’re already dealing with pain, stiffness, or regular headaches, that’s a sign your spine may need some hands-on attention. Sometimes the joints in the neck have already started to move differently, the muscles have developed real tension patterns, and stretching alone isn’t going to reset that. That’s exactly where chiropractic care comes in.
Here at Kingfisher Chiropractic, we look at how your whole spine is moving and functioning — not just where it hurts. A lot of times people are surprised to find that what’s going on in their upper back is contributing just as much as the neck itself. Getting a proper evaluation gives you a real picture of what’s happening, so we can put together a plan that actually works for your life.
So if tech neck has been bugging you — or if you’re not sure whether that’s even what’s going on — come see us. We’re right here in Bellingham and we’d love to help you feel better and move better.
Thank you so much for listening today. I’m doctor Thomas Etue at Kingfisher Chiropractic. If you have questions, give us a call or stop by the office. And take care of that neck — you’ve only got one. Talk to you next time.