It’s been an amazing weekend at the UCA Seminar (that’s the United Chiropractic Association), where half our team headed up to Birmingham for two full days of learning, sharing ideas, and getting inspired.
We had the chance to hear from some of the best Chiropractors in the world, dive deeper into techniques, and talk about how we can continue to improve what we offer you in clinic. It’s always a highlight of the year, not just professionally, but also personally seeing some old friends from my college days in Bournemouth and having that chance to reconnect with the wider chiropractic family.
And yes the party dinner dance was as lively as ever. Let’s just say there were definitely a few late nights on the cards… great fun all round.
We made it back just in time for the big ruby festival with Kit today, looking forward to seeing him running around and not quite grasping the rules of rugby yet. It’s always such a proud parent moment watching them get stuck in (even if there’s a bit of sideline shouting involved… from me, obviously). I’ll report back next week with how he got on.
Back in the clinic, we’re back to full strength (thank you for your patience) and thankfully, the team has recovered from that nasty flu that’s been going around. If you’ve dodged it so far, well done, but keep doing the right things:
🟢 Stay hydrated
🟢 Support your immune system (vitamin C, echinacea, raw green vegetbales)
🟢 Keep your body moving
🟢 And yes, keep getting adjusted
We’ve all done it scrolling through our phones, head tilted down, eyes glued to the screen, completely unaware of time. Whether it’s a TikTok rabbit hole, replying to work emails, or bingeing a Netflix series on your tablet, your neck might be paying the price. What used to be a rare complaint has turned into one of the most common modern day aches.
Tech Neck the new-age posture problem that’s quietly reshaping our spines. And yes, research says it’s real.
What Exactly Is Tech Neck?
“Tech neck” (or “text neck”) is the strain and pain that come from spending too much time hunched over screens. Your head weighs about 4.5–5.5 kg but tilt it forward at a 45° angle, and your neck has to support up to 22–25 kg of pressure!
Imagine holding a bowling ball that heavy… for hours a day. Over time, this constant strain can cause stiffness, headaches, shoulder tension, and even early spinal wear especially if left unchecked.
Your Smartphone May Be Changing Your Neck Structure
A 2020 study. looked at over 2,400 young adults who used smartphones extensively. MRI scans revealed that those with heavy smartphone use had more cervical disc degeneration compared to those who used their devices less. “Excessive smartphone use was significantly associated with cervical disc degeneration in young patients with chronic neck pain.” ( Zhuang et al., 2020).
Yes, your phone habit might literally be reshaping the discs in your neck. We see this everyday, if we x-ray people in their 20’s you can literally see the reversal of the curve, it seems a coincidence that this is happening more often and especially in younger people.
Short Bursts Still Cause Discomfort
Another study tested what happens when people watch videos on their phones for 30 minutes while tilting their heads forward (about 30°).
The result? Participants developed neck and upper body discomfort even though spine stability didn’t yet change. It’s like your muscles sending a polite warning: “Hey! We’re not built for this position for too long!”
So try this instead….bring your shoulders up to eye level, pinch your shoulder blades back and engage your core, try and sit like this for 2 minutes, rest, reset and try again.
The More You Scroll, the More Your Spine Suffers
Another MRI study in PubMed (2021) found a direct correlation between screen time and spinal degeneration. The longer participants used their phones daily, the worse their disc displacement and cervical alignment were.
Translation: The more time you spend looking down, the more your spine compensates and not in a good way.
Try this…reset your body every 5 minutes, disc space degeneration is like creep, the jam doughnuts get more pressure on them and it gradually builds up, so when you stand up, or put your phone down it resets the disc.
Mobile Users vs. Computer Users A Postural Showdown
A 2024 study compared people using smartphones vs. desktop computers.
Mobile users had significantly more neck flexion and reported higher pain, fatigue, and tension. So, if you feel achier after scrolling your phone than using your laptop, you’re not imagining it! Perhaps get your setup sorted and sit behind a desk to get the best results, or even a standing desk.
What Can You Do?
- Lift your screen – Bring your phone to eye level instead of bending your head down.
- Take micro breaks – Every 20–30 minutes, roll your shoulders and look up.
- Stretch smartly – Gentle neck extensions, chest openers, and chin tucks can help reverse strain. Wall angel is a great exercise.
- Visit your chiropractor – They can correct spinal misalignments, ease tension, and guide you on posture.
- Get ergonomic – Use stands for phones/tablets and adjustable chairs for your workspace.
At West Chiropractic Clinic, we’re seeing tech neck cases rise every single year especially among professionals and students glued to their screens. The good news? With targeted chiropractic adjustments, posture education, and custom rehab exercises, most of our clients experience major relief and better posture within weeks.
References
- Zhuang L., Wang L., Xu D., Wang Z., Liang R. (2020). Association between excessive smartphone use and cervical disc degeneration in young patients suffering from chronic neck pain. Journal of Orthopaedic Science.
- Effect of smartphone use on cervical spine stability. PubMed, 2023.
- Correlation of Cervical Spinal Degeneration with Rise in Smartphone Usage Time in Young Adults. PubMed, 2021.
- Comparison of Cervical Spine Kinematics and Clinical Neck Symptoms Between Mobile Device and Desktop Computer Use. Sensors (MDPI), 2024.
- Cankurtaran D., Aykin Yigman Z., Yigman F., Celik G. (2021). How does smartphone usage affect the severity of neck pain, neck-pain related disability, and cervical lordosis? Medical Science and Discovery.
If you are wanting to chat more about the information above then why not book a call with me and we can go into more detail? Click here to book or if you want to get an assessment then Book a consultation with a Chiropractor here
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