Tech neck, or “text neck,” is a growing postural condition caused by prolonged forward head posture during screen use, prevalent among teenagers today. The human head weighs approximately 20–25 pounds. Our spinal joints, muscles, and ligaments work together to support that weight in a balanced posture.

When the head shifts forward, even by just a couple of inches, the load on the cervical spine can increase by up to 60 pounds. This significantly strains the muscles and other soft tissues, forcing them to work harder to maintain support. Over time, this can lead to muscular tension, fatigue, and even structural changes in the spine, a condition now widely referred to as Tech Neck.

Unfortunately, many teens may not experience or express symptoms early on, making education and early intervention essential.

What Is Text Neck and How Does It Develop?

In an ideal posture, the head aligns with the rest of the spine. Imagine a straight line drawn from your ear to your shoulder to your hip. Ideally, these points should all align vertically.

Excessive mobile device use often requires forward cervical flexion, which disrupts this alignment. While temporary forward flexion is normal, problems arise when the position is held for prolonged periods without frequent movement or postural changes.

When teens lean forward for long durations, their neck muscles must work harder to support the extra weight. Over time, this repetitive stress can lead to:

  • Muscle strain
  • Ligament stress
  • Shoulder tension
  • Forward Head Posture (FHP)

Misalignment of the upper spine, particularly around the cervicothoracic junction

Why Teenagers Are More Susceptible

Teenagers are especially vulnerable due to their ongoing skeletal growth and ligament development. While their bodies are highly adaptable, they are also more prone to postural deformities when exposed to repetitive stress.

With many teens using screens for 6+ hours per day, poor posture habits can result in long-term musculoskeletal issues.

Consequences of Untreated Text Neck

Tech neck goes beyond just neck pain; it’s a systemic issue with wide-reaching effects:

  • Rounded shoulders and poor upper body posture
  • Chronic neck, shoulder, and upper back pain
  • Reduced range of motion in the neck and shoulders
  • Decreased lung capacity due to compressed posture
  • Higher perceived stress, as shown in a 2024 MDPI study
  • Headaches and possible sleep disturbances
  • Lowered self-esteem due to a slouched appearance

A 2023 MDPI review also emphasized that maladaptive posture, especially FHP from device use, is linked to neck and shoulder pain, neurological symptoms, and even early disc degeneration in children and adolescents.

Preventive Strategies at Home

Prevention starts with small, consistent habits. The earlier teens develop good posture habits, the easier it is to maintain long-term spinal health.

Recommended strategies:

  • Hold devices at eye level to keep the neck in a neutral position
  • Use device stands for hands-free, eye-level screen time

  • Take 2-minute movement breaks every 20 minutes of screen use
  • Incorporate daily stretching for the neck, chest, and upper back—this can become a fun part of a bedtime routine for the whole family
  • Use ergonomic chairs and supportive pillows for studying and sleeping
  • Teach posture awareness during homework and school activities
  • Strengthen postural muscles with simple bodyweight exercises

Pro Tip: Parents play a vital role in reinforcing these habits through daily modeling and encouraging consistent awareness.

Professional Treatment for Moderate to Severe Cases

If your teen is showing signs of pain, stiffness, or visible postural changes, it’s essential to seek professional care. At Fulcrum Therapy in Coquitlam, we offer personalized posture correction for teenagers, which may include:

  • Physiotherapy for spinal mobility, posture training, and deep neck flexor activation
  • Registered Massage Therapy (RMT) to release muscle tension
  • Chiropractic care (if indicated) to restore joint function, improve posture, and educate teens on musculoskeletal health
  • Ergonomic coaching for school desks, screen use, and sleep setups
  • Home exercise programs tailored for adolescent posture awareness, confidence, and strength

Treatment plans are customized based on the teen’s age, physical development, and activity level. When addressed early, posture correction is not only achievable, it’s sustainable.

References:

  • Text Neck in Youth: Prevalence and Strategies – Journal of Pediatric Physical Therapy, 2021
  • Canadian Centre for Occupational Health and Safety (CCOHS)
  • Postural Syndromes and Digital Device Use – BMC Musculoskeletal Disorders, 2022

FAQ

  1. What is the earliest sign of tech neck in teenagers?

    Stiffness and discomfort in the upper neck and shoulders after screen use, often accompanied by headaches or a feeling of pressure.

  2. Can tech neck permanently affect spinal growth in teens?

     If left untreated, yes. Chronic stress can lead to postural deformities, joint restrictions, and long-term dysfunction.

  3. How long does treatment take?

    With early detection and consistent care, many teens experience improvement within 4–8 weeks.

  4. Does tech neck always require professional help?

    Not always. Early awareness and consistent postural corrections at home can significantly reduce symptoms. However, if a teen is unsure of what exercises to do or shows ongoing discomfort, professional guidance is highly recommended. A combination of professional support and home care offers the best results.