You might be surprised who actually spends the most time on their phones — and how it’s quietly affecting posture, comfort, and long-term spinal health.
It’s no secret that nearly everyone carries a smartphone—but not all generations use them the same way. A recent U.S. survey found that Gen Z leads all age groups, with 76.3% reporting they spend more time on their phones than they’d like. Millennials follow at 67.3%, Gen X at 66.7%, and Baby Boomers at 51.6%.
That means younger generations—especially teens and young adults—are logging the most hours looking down at their devices. Combine that with developing posture and long school or work hours, and it’s easy to see why chiropractors are now seeing more patients in their 20s (and even teens) with symptoms that used to appear decades later.
“I’m seeing more and more patients in their teens and twenties with neck pain and headaches that used to be associated with middle age,” says Dr. Pavel Bence, chiropractor and founder of Bence Chiropractic Wellness Center in Macomb, MI. “They’re not injured in the traditional sense—it’s just posture fatigue from looking down all the time.”
What Is “Tech Neck”?
“Tech neck,” sometimes called text neck, refers to the forward head posture that develops from constantly looking down at phones, tablets, and laptops. The average human head weighs around 10 to 12 pounds in a neutral position, but as it tilts forward, that weight multiplies.
Research published in Surgical Technology International found that at a 45-degree tilt, your neck experiences the equivalent of 49 pounds of pressure—nearly five times the load it’s designed to handle.
“Imagine holding a bowling ball out in front of you for hours a day—that’s what your neck is doing,” Dr. Bence explains. “Over time, those muscles fatigue, joints lock up, and nerves can become irritated.”
And with the number of smartphone subscriptions projected to reach 7.69 billion worldwide by 2027—just 200 million shy of the entire global population—this is no small issue. Almost everyone on the planet will literally be carrying the potential for tech neck in their pocket.
The Digital Habit Behind the Pain
According to Exploding Topics, the average person spends 4 hours and 37 minutes a day on their phone. In the U.S., people check their phones an average of 58 times daily, and more than half of teens report at least four hours of non-school screen time each day, according to the CDC.
“When I share those numbers with patients, they usually laugh and say, ‘That can’t be me,'” says Dr. Bence. “But if you add up the quick checks—social media, texts, photos, games—it easily reaches that threshold. The body wasn’t built for that kind of sustained forward posture.”
This constant downward gaze shortens the muscles in the front of the neck, overstretches the muscles in the back, and increases the load on cervical joints and discs. Over time, the curve in the neck (the cervical lordosis) can start to flatten—a structural change that can lead to stiffness, chronic headaches, and reduced range of motion.
The Younger Generation Feels It First
Children and young adults are growing up in a world where screens are part of daily life from the earliest years. While older adults may have developed these habits later, younger populations are developing postural adaptations at a faster rate.
“I have parents bring in kids who are already showing the classic signs—forward head posture, rounded shoulders, neck fatigue, and even early tension headaches,” says Dr. Bence. “The concern isn’t just today’s discomfort; it’s what that posture will look like in ten or twenty years if we don’t address it now.”
Studies support this trend. One review found that people who frequently use smartphones show reduced neck extensor muscle endurance and increased body sway, indicating poorer postural stability. Another study noted changes in breathing efficiency due to the altered head-neck alignment common among heavy phone users.
Symptoms You Shouldn’t Ignore
- Persistent neck or upper back tension
- Stiffness when turning your head
- Headaches starting at the base of the skull
- Shoulder or arm pain
- Numbness or tingling in fingers or hands
- Feeling like your head is “heavy” or hard to lift
“If you find yourself rubbing your neck at the end of the day or needing to stretch constantly, that’s your body asking for help,” Dr. Bence says. “It’s easier to correct posture early than to rehabilitate after years of compensation.”
How Chiropractic Care Can Help
At Bence Chiropractic, treatment for tech neck begins with identifying where the spine and supporting muscles are being overworked. Adjustments can restore normal alignment and mobility, while soft-tissue therapy and guided stretching reduce tension in overused areas.
“We don’t just adjust the spine and send you home,” says Dr. Bence. “We retrain how the body moves. Our goal is to restore balance between the front and back of the neck so the head can sit comfortably over the shoulders again.”
He often pairs adjustments with posture education and simple home exercises to build strength and endurance in the neck and upper back. “Once patients learn how to reset their posture and strengthen those deep stabilizing muscles, they notice the difference almost immediately,” he adds.
What You Can Do Right Now
- Here are a few simple habits that can help protect your neck:
- Lift your screen – Hold your phone at eye level rather than in your lap.
- Take micro-breaks – Every 20 minutes, look up and roll your shoulders.
- Use voice commands – Reduce looking down by using voice-to-text when possible.
- Strengthen key muscles – Chin tucks, wall angels, and gentle upper-back stretches counteract forward posture.
- Set reminders – A sticky note at eye level on your monitor can cue you to lift your head.
“Even small changes—like moving your monitor up a few inches—can drastically reduce neck strain,” Dr. Bence notes. “The goal isn’t to avoid technology; it’s to use it smarter.”
When to Seek Professional Help
If you’re experiencing frequent neck pain, headaches, or tingling in your shoulders or hands, it may be time for a professional evaluation. Chiropractic care can identify the underlying misalignments and muscular imbalances contributing to your discomfort before they become chronic.
Dr. Bence emphasizes, “We want to catch this early, when posture is corrected and alignment restored, the body can heal itself remarkably well.”
Takeaway
The next time you reach for your phone, pause for a moment. Straighten your back. Lift your chin. It’s a small adjustment, but one that could spare you years of tension and pain.
Your neck supports your world—take care of it.
Feeling the strain of “tech neck”? Schedule a posture assessment with Bence Chiropractic Wellness Center in Macomb, MI.
Call (586) 566-2273 or visit https://www.bencechiro.com/contact-us/ to book your visit online.