Tech Neck and Digital Posture: Can a Chiropractor Really Help?
When your screen time starts to weigh on your neck, it means you need some form of care and treatment.
If you've ever finished a day at the office or working from home and felt that tight, nagging ache in your neck or shoulders, you're not alone. It’s become a running theme among Brisbanites in their 30s to 50s: we’re spending more time than ever hunched over screens. Laptops, monitors, tablets, phones whether you’re in a CBD office tower or tucked away at home in the suburbs, it all adds up.
This strain, often called tech neck, comes from the simple but persistent habit of leaning forward and looking down at screens. And while the name might sound like a modern buzzword, the physical effects are very real: tight shoulders, stiff necks, even headaches and jaw tension. According to a recent national survey, 64% of Australians suffer from neck pain with women significantly more affected. The survey found that 73% of women aged 31–40 report experiencing symptoms linked to prolonged tech use.
But it’s not something you need to just put up with. In this article, we’ll explore how chiropractic care supports better office posture, why tech neck happens in the first place and what small changes you can make to feel better during and after work.
What exactly is tech neck?
Tech neck is the term used to describe the strain that builds up in your neck, shoulders and upper back from spending hours each day in front of screens. The average human head weighs around 5kg, but tilt it forward just a few centimetres and the strain on your spine multiplies.
Over time, poor office posture can lead to:
Tight muscles across the upper shoulders and neck
Reduced mobility when turning your head
Tension headaches
Jaw discomfort from clenching or compensating
Pain between the shoulder blades or down the spine
It’s not just the corporate crowd either. Whether you're working from a home setup in Everton Park or managing your inbox from a café in Newstead, Brisbane locals everywhere are feeling the effects.
How can a chiropractor help with posture and pain
At Tan Chiro, we see a lot of patients with posture-related concerns and tech neck is a top culprit. The good news? Chiropractic care focuses on identifying the underlying imbalances that are causing discomfort and working to gently correct them.
We don’t just treat the neck in isolation. Posture involves a chain reaction: if your lower back isn’t supported, your shoulders start to round forward. If your head tilts forward, your jaw can tighten. It’s all connected.
As chiropractors, we assess the way your spine moves and identify areas of restriction or misalignment. Gentle adjustments can help restore natural movement, relieve muscle tension and take pressure off key joints. If you're dealing with headaches or tightness in the jaw, we might explore related tension in the upper neck or even refer to our in-house TMJ specialist in Brisbane for more targeted support.
The aim is not just relief; It’s restoring long-term comfort and helping your body work with gravity, not against it.
Office posture fixes that actually work
Most of us know we should sit up straighter but that’s easier said than done when you’re deep into your third video call of the day or replying to emails late into the evening. Instead of aiming for perfection, focus on practical adjustments that suit your space and schedule.
Here are a few chiropractor-approved tips to support your posture during the workday:
Raise your screen: Your monitor should be at eye level, so you're not tilting your head down.
Keep your feet flat: Avoid crossing your legs and use a footrest if needed to keep your hips balanced.
Set a posture reminder: Use an hourly phone alert to gently nudge yourself to reset your position.
Move every 30–60 minutes: Even a quick stretch or walk to the kitchen can help reset your spine
Support your lower back: Use a small cushion or lumbar roll to prevent slouching.
And yes, that includes your phone. Try holding it up closer to eye level instead of looking down in your lap. It’s a small shift, but your neck will thank you.
Why posture habits matter outside of work too
One thing we notice in Brisbane is how screen time doesn’t stop when the workday ends. Whether you’re checking socials, catching up on Netflix or navigating Google Maps around the South Bank, your neck is still in that forward-leaning position.
This means posture correction isn’t just about the office, it’s also about your lifestyle. The same principles apply when watching telly on the couch, scrolling on your phone at night or even lying in bed with your head propped up too high.
We often recommend:
Swapping extra pillows for a flatter, neck-supportive option
Using a book stand or tablet prop if you’re reading digitally
Being mindful of screen time after work, your body needs time to reset
For patients who also experience nerve-related pain or radiating tension from the neck into the arms, we sometimes explore whether there’s a component of nerve irritation or spinal misalignment.
See also: Sciatica treatment in Brisbane
When to see a chiropractor about tech neck
If you're waking up stiff, ending your workdays with tension headaches or constantly rubbing your shoulders during Zoom calls, your posture may need more than a stretch or a better chair.
A chiropractor can help pinpoint the real source of your discomfort and support you with hands-on care, tailored advice and real-world solutions that fit your routine. The earlier you catch the signs, the easier it is to prevent them from becoming a long-term issue.
Most patients start noticing changes after a few visits, not just in how they feel, but in how they sit, stand and move throughout the day. It’s about building awareness and giving your body the support it needs to keep up with modern life.
If you’re working long hours or spending too much time behind screens and the aches are starting to build, you might want to chat to someone about it. Book a consultation now!