Tech Neck in Students: What every teacher & student should know

Tech neck—also known as Tension Neck Syndrome (TNS) or “text neck”—is becoming increasingly common among students. With more screen time than ever, many young people are unknowingly placing excess strain on their necks and spines, leading to discomfort, pain, and long-term spinal issues.

What is Tech Neck?

Tech neck refers to the neck pain and strain that results from prolonged use of smartphones, tablets, laptops, and other digital devices—especially when used with poor posture. Students often look down at their screens for hours, which places significant pressure on the cervical spine. This repeated stress can lead to musculoskeletal disorders, affecting not only the neck but also the shoulders, upper back, and posture.

Poor ergonomics—such as slouching while studying, using non-adjustable desks, or holding devices below eye level—worsen the problem. Over time, the cumulative effect of these habits can alter the natural curvature of the spine and lead to more serious complications.

The Impact of Tech Neck on Students

Symptoms of tech neck include:

• Neck, shoulder, and upper back pain

• Headaches

• Muscle stiffness

• Poor posture

• Long-term spinal changes

Research indicates a global rise in tech neck cases among young people, linked to increased screen time and inadequate device use habits.

Without proper attention and intervention, tech neck can lead to:

• Chronic pain

• Spinal degeneration

• Mental and social health issues

• In severe cases, the need for medical intervention or surgery

How to Prevent Tech Neck

Preventing tech neck is easier than treating it. A few simple changes in posture and screen habits can significantly reduce the risk.

Here are the ACA's top tips for preventing tech neck in students:

1. Sit Upright – Keep shoulders relaxed, back straight, and feet flat on the floor.

2. Monitor Your Screen Time – Take regular breaks to avoid prolonged device use.

3. Avoid Looking Down – Hold phones or tablets at eye level.

4. Use Both Hands – Alternate hands when typing or texting.

5. Don’t Walk While Staring at Your Phone – Keep your head up and stay aware of your surroundings.

6. Take Frequent Breaks – Stretch your neck and shoulders every 10 minutes (for mobile use) or 30 minutes (for computers).

7. Ergonomic Setup is Key – Position screens at eye level and arm’s length.

8. Use a Proper Chair – Choose an adjustable chair that supports the spine and keeps knees slightly lower than hips.

9. Exercise Regularly – Keep your spine and muscles strong and flexible.

10. Seek Professional Help if Needed – Consult an ACA chiropractor for advice, prevention, or treatment.

Why Early Action Matters

A staggering 92% of students with tech neck don’t seek treatment, often ignoring pain until it becomes chronic. Left untreated, tech neck can lead to serious, long-term spinal damage. Addressing the issue early with professional help can prevent further complications.

What About Medication?

While pain medications may offer adults temporary relief of pain caused by tech neck, academic studies including a study by Sydney University, show that opioids commonly prescribed for this purpose, do not relieve acute neck pain (lasting up to 12 weeks), and may exacerbate the condition causing increased pain.

How ACA Chiropractors Can Help

ACA chiropractors are highly trained professionals with a five-year university education in musculoskeletal health. They provide non-invasive, drug-free treatment options that target the root cause of tech neck.

Whether you're a student, parent, or educator, staying informed about tech neck is essential to promoting healthy screen habits and preventing long-term issues.

Get the Heads Up on Tech Neck

Don't let poor posture today lead to chronic pain tomorrow. If you or someone you know is experiencing signs of tech neck, consider speaking to an ACA chiropractor to learn about safe, effective treatment options.

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.

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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