When you think about smartphones and posture Denver, “Tech Neck” may come to mind. The good news is that a few simple changes to your routine can help to reduce your risk of experiencing it.

Bottom Line:

Believe it or not, many of us spend 3 hours or more per day on our smartphones. That adds up to over 1,000 hours each year! And the positions we tend to hold our heads in while using our devices can be, well... damaging. Damaging to your posture and damaging to your spine. It’s not surprising that over the past few years, an uptick of these awkward positions has led to an uptick in head and neck pain.

Why it Matters:

It's estimated that tilting your head forward, even just 15 degrees, can triple the weight of your head on your neck. In fact, tilting your head forward 60 degrees can increase the stress and strain on your neck ten times over. Repeating this forward head posture again and again over time can result in pain, stiffness, dysfunction, headaches, and more - a group of symptoms often referred to as “Tech Neck.” The good news about postural stress and “Tech Neck” is that a few simple changes to your routine can help you reduce your risk of experiencing pain. Here’s what you need to know:  “Tech Neck” is the term used to describe the flexed head and neck position that occurs when looking down at your smartphone.  Just 15 degrees of forward bending can increase the stress of your head on your neck three times over.  Taking breaks every 15 minutes and looking up from your phone or tablet can help your body reset and give your muscles a chance to relax.

Next Steps:

Know that reducing your “Tech Neck” symptoms involves more than just changing the angle you look at your phone. Proper ergonomics and regular stretching and exercise all play significant roles in helping you continue to enjoy your favorite devices without those nagging pains. If you’ve been living with “Tech Neck” and are ready to take action, you’ve come to the right place! Our expert team is ready to not only help evaluate your ergonomics, but to also provide a plan of action complete with personalized recommendations that will help make it easy for you to maintain a more balanced posture for years to come.

Our favorite posture exercises:

Poor posture is something we see every day in our chiropractic office in Centennial, Colorado. Schedule an appointment today to see how we can help you get back in action!

Remember: these exercises are for demonstrative purposes only and if you are having pain or limitations, be sure to get checked out by a qualified healthcare provider.


Having trouble getting a good rotation through the mid back? Then this exercise may be for you! The band will assist you in rotating through the mid back, which will allow for a smoother and possibly greater range of motion. Be sure the band is securely fixed to an immovable object!


This is a favorite among our patients. This good and gentle stretch feels great first thing in the morning and is good to help offset sitting in a desk all day. This video shows two progressions - do not move on to the half moon exercise until you’ve mastered the open book.