Tech Neck in Kids: What Parents Need to Know and How to Prevent It

In a world where kids grow up surrounded by technology, screen time is part of everyday life. But too much time looking down at devices can lead to an increasingly common issue: Tech Neck. As a parent, understanding how to prevent tech neck is essential to protect your child’s posture, spinal health, and overall well-being.

What Is Tech Neck?

Tech neck refers to the strain and discomfort in the neck and upper back caused by prolonged device use - especially when the head is bent forward for long periods. This posture can place added pressure on the spine, leading to pain, stiffness, and long-term health problems.

Too Much Screen Time Can Cause Tech Neck in Children and Young People

Tech neck is a worldwide public health issue. Studies show that it’s often linked to incorrect or excessive use of mobile phones, tablets, and computers.

When children and young people spend extended time with their heads bent forward, the stress on their spine increases. This posture, especially when repeated day after day, can lead to structural changes and pain.

Other common causes include:

• Non-ergonomic workstation setups

• Poor postural habits

• Long periods of sitting while studying, gaming, or watching TV

Movements such as bending the head and shoulders forward or twisting the neck during device use can place repeated stress on the cervical spine—the part of the spine in the neck—leading to stiffness, pain, and long-term musculoskeletal issues.

---

Screen Time Guidelines for Kids

The Australian Institute of Family Studies recommends:

• No screen time for children aged 2 years and under

• No more than 1 hour per day for children aged 2 to 5 years

• No more than 2 hours per day of sedentary recreational screen time for those aged 5 to 17 years (excluding schoolwork)

These limits help reduce the physical strain on developing spines and support healthier habits.

---

Top 10 Tips for Preventing Tech Neck in Kids

1. Encourage Upright Posture

   Make sure your child sits comfortably with relaxed shoulders and feet flat on the floor.

   
   

2. Avoid Bending the Neck

   Devices should be held at eye level to avoid looking down.

   
   

3. Use Both Hands

   Teach your child to hold devices with both hands and alternate between them when typing.

   
   

4. No Walking While Using a Phone

   Encourage your child to look up and engage with their surroundings when walking.

   
   

5. Take Regular Movement Breaks

   • Every 10 minutes for mobile devices

   • Every 30 minutes for computers

     They should stretch, move their neck side to side, and look away from screens.

     
     

6. Set Up Ergonomic Workstations

   Screens should be at eye level, and desks should support upright posture.

   
   

7. Use an Ergonomic Office Chair

   Choose a chair where the knees sit slightly lower than the hips and the back is supported.

   
   

8. Get Active

   Daily physical activity strengthens the spine and supports overall health.

   
   

9. Be a Screen-Time Role Model

   Kids learn by watching. Set an example by limiting your own device use and practicing good posture.

   
   

10. Consult an ACA Chiropractor

    If you’re concerned about your child’s posture or spine, a chiropractor accredited by the Australian Chiropractors Association (ACA) can offer expert, drug-free support for managing and preventing tech neck.

Final Thoughts

Tech neck may be a modern problem, but it has real consequences—especially for young, growing bodies. By following these tips, limiting screen time, and encouraging healthy movement habits, you can help your child thrive in a tech-filled world while protecting their spine for the future.

Visit https://www.chiro.org.au/campaigns/spinal-health-week/#prevention for tools and tips to protect your spine for life. Let’s tackle tech neck—together.

---

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie