Tech Neck Treatment: Why It's Getting Worse and What You Can Do

You probably already know the feeling. You've been on your laptop for a few hours, or you've spent the afternoon scrolling your phone, and now there's a dull ache spreading from the base of your skull into your neck and shoulders. Sometimes it creeps up into a headache. Sometimes it just sits there, tight and uncomfortable, no matter how many times you roll your shoulders.

That's tech neck — and if you're experiencing it more often lately, you're not imagining things.

What actually happens to your neck

Your head weighs roughly 5kg when it's sitting upright. But as it tilts forward — even just a little — the load on your neck increases dramatically. At a 45-degree tilt (which is pretty normal when looking at a phone), the effective weight your neck has to support can increase significantly. Over hours and days, that puts real stress on the muscles, joints, and discs in your neck.

According to the Australian Chiropractors Association, 64% of Australians now report regular neck pain — and the majority link it to device use. Worryingly, only about a third of sufferers realise their devices are the cause.

Signs to watch for

•        Neck stiffness or soreness, especially after screen time

•        Headaches that start at the base of the skull

•        Aching or tension across the shoulders and upper back

•        Reduced ability to turn your head comfortably

•        A feeling of tightness that just doesn't go away

Simple things you can do right now

You don't need to ditch your devices — that's not realistic. But a few small changes can make a real difference.

•        Raise your screen to eye level wherever possible. A laptop stand is a worthwhile investment.

•        Take a proper break every 30–45 minutes. Stand up, move your neck gently side to side.

•        Check in on your posture during the day — ears over shoulders, shoulders back, not hunched.

•        Hold your phone higher when you're scrolling rather than dropping your head down.

When to get it checked

If your neck stiffness or headaches are becoming a regular thing — or if you're noticing numbness, tingling, or pain that travels into your arms — it's worth getting a proper assessment. These symptoms can progress over time if the underlying cause isn't addressed.

At Well By Design Chiropractic, we see a lot of tech neck. We'll look at how your spine and joints are moving, identify what's contributing to your symptoms, and put together a plan that actually fits your life.

Noticing neck pain or headaches more often? Book a check-up with us — we're accepting new patients in Balwyn North. You can book online here or give us a call.