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How to Reduce Neck Strain From Smartphones and Tablets

  • August 31, 2026

Episode Notes:

In this episode of the By Design Chiropractic podcast, Dr. Wittwer tackles one of the most common modern health complaints: neck strain caused by prolonged smartphone and tablet use. With the average person spending three to five hours a day looking at a handheld screen, the cumulative stress on the cervical spine adds up fast. Dr. Wittwer explains the biomechanics behind why certain screen positions put so much strain on your neck and surrounding muscles. He also shares practical, easy-to-implement strategies you can start using today to reduce pain and prevent long-term damage. Whether you work from your phone or just scroll in your downtime, this episode has something useful for you.

Hey there, and welcome back. I’m Doctor Wittwer, and you’re listening to the By Design Chiropractic podcast, coming to you from right here in Ponderay, Idaho. Today we’re talking about something that affects just about everyone listening right now. And I mean everyone. We’re talking about neck strain from your phone and your tablet.

Now here’s the thing. The average person spends somewhere between three and five hours a day looking at a screen in their hands. And the position most of us use… chin down, shoulders rounded, head tilting forward… that position puts enormous stress on the muscles and joints of the neck. So if you’ve been waking up with a stiff neck, or you feel that ache between your shoulder blades by the end of the day, there’s a very good chance your phone habits are playing a big role in that.

Let me break this down for you. Your head weighs somewhere around ten to twelve pounds when it’s sitting directly on top of your spine. That’s its natural, balanced position. But when you tilt your head forward, even just thirty degrees, the amount of strain your neck muscles have to handle can jump to around forty or fifty pounds of effective force. Think about that. Forty to fifty pounds. Just from looking down at your phone. Do that for a few hours every day, and it adds up fast. We actually have a name for this in the chiropractic world. We call it tech neck. And it’s one of the most common things I see walking through the door here at the clinic.

Now, here’s what’s interesting. This isn’t just about soreness. Over time, that forward head posture can start to affect the natural curve of your cervical spine. Your neck is supposed to have a gentle curve, like a soft letter C. When we spend too much time in that forward position, that curve can start to straighten out. And that changes how the joints load, how the muscles work, and how you feel day to day. The good news is, this is something we can address. But it’s much easier to prevent than to reverse.

So let’s talk about what you can actually do starting today. The first thing is to raise your screen up. Whether you’re on your phone or your tablet, try to bring the device up toward eye level rather than dropping your chin down to meet it. It feels a little awkward at first, I’ll be honest. But your neck will thank you. The second thing is to take breaks. Every twenty to thirty minutes, set the phone down, roll your shoulders back, and take a few seconds to look up and let your neck decompress. You don’t need to do anything fancy. Just change the position and give those muscles a break.

The third thing I recommend is something I tell almost every patient I see. Practice chin tucks. Here’s how it works. Sit up tall, and gently pull your chin straight back, like you’re trying to make a double chin. Hold it for a few seconds, then release. That simple movement helps activate the deep stabilizing muscles in your neck and counteracts some of that forward pull. Do that ten times in a row, a couple of times a day. It makes a real difference.

Now, if you’ve already been dealing with neck pain, headaches that seem to start at the base of your skull, or that nagging tightness across your upper shoulders, that’s your body telling you it’s time to get evaluated. Those symptoms don’t usually go away on their own, especially if the habits that caused them are still in place. At By Design Chiropractic, we look at the whole picture. We want to understand how your spine is moving, where the tension is building up, and what’s going to help you feel better and stay that way.

You don’t have to live with that daily discomfort. And you don’t have to give up your phone, either. You just need a plan. And that’s exactly what we’re here for.

So thank you so much for tuning in today. If this hit close to home, reach out to us here at By Design Chiropractic in Ponderay. You can give us a call, stop by, or find us online. We’d love to help you get your neck feeling the way it should. Take care of yourselves, and I’ll talk to you next time.