Neck pain is no longer limited to older adults or those recovering from injuries; it is now a common issue affecting people of all ages and lifestyles. In fact, neck pain is becoming one of the most common complaints in chiropractic and wellness clinics. But why?
Whether you’re spending hours hunched over your phone, working long days on a computer, or dealing with chronic stress, your neck might be quietly bearing the brunt of it all.
This post examines three of the most common causes of neck pain and offers guidance on how to relieve and prevent it through smart, sustainable habits.
Tech Neck (Text Neck)
If you find yourself constantly on your handheld device checking emails, scrolling on social media, or binge-watching shows, you might be familiar with the dull neck ache or sharp neck pain that follows. This modern condition is often referred to as tech neck or text neck.
When your head tilts forward to look at a screen, especially for prolonged periods, it puts excessive strain on your cervical spine. Even a 15-degree tilt can feel like 27 pounds of pressure on your neck. Over time, this can lead to fatigue, stiffness, and even nerve irritation.
Common symptoms of tech neck include:
- Persistent or sharp neck pain
- Headaches that start at the base of the skull
- Reduced flexibility and difficulty turning your head
- Pain radiating into the shoulders, upper back, or arms
- Eye strain and jaw tension
Simple ways to fight back against tech neck:
- Take short screen breaks every 30 minutes—stand up, walk around, stretch
- Use a phone or tablet stand to bring the screen to eye level
- Practice strengthening exercises for the neck, upper back, and core
- Use reminders or apps to limit your screen time
- Avoid texting or scrolling while walking—it forces your head into extreme forward flexion
Example: Try setting an hourly reminder on your phone to perform a 2-minute neck roll and shoulder shrug session. This can make a big difference over the course of a day!
Improper Workstation Setup
Remote work may offer flexibility, but for many, it also means trading ergonomic office chairs and desks for less conventional seating options, such as couches, kitchen stools, or beds.
And even if you’re still in an office, your workstation setup may be lacking.
Poorly designed workspaces rarely support healthy posture, and your neck knows it.
When your monitor is positioned too low, your chair lacks adequate back support, or your body angles are misaligned, slight imbalances can occur, leading to significant problems over time.
Ergonomic tips to protect your neck while working:
- Raise your laptop or monitor so the top of the screen is at or just below eye level; you can do this by using a stack of books or a laptop stand
- Keep your screen about an arm’s length away and angled slightly upward
- Sit with your feet flat on the floor and your knees at a 90-degree angle
- Use a supportive chair or add a pillow for lumbar support (low back support)
- Keep your keyboard, mouse, and other regularly used items close to avoid reaching and straining
- Position your head directly above your spine; avoid craning forward
Example: If you’re working from a dining table, grab a firm pillow for your chair, place a box or book stack under your laptop, and check that your screen is at eye level. This quick fix can ease muscle strain instantly.
Mental & Emotional Stress
Ever notice how your shoulders rise toward your ears when you’re anxious or overwhelmed? That tension doesn’t just affect your mood; it physically lodges itself in your neck, shoulders, and jaw.
Stress activates the body’s fight-or-flight response, often resulting in muscle tension, shallow breathing, and poor posture. Over time, this can manifest as chronic neck pain, tension headaches, and even grinding of the teeth (bruxism).
Signs your neck pain may be stress-related:
- Tightness in the shoulders and upper back that worsens with anxiety
- Headaches or migraines triggered by emotional strain
- Jaw clenching or TMJ issues
- Difficulty sleeping or relaxing the upper body
Stress management strategies that support neck health:
- Incorporate gentle yoga or tai chi into your routine to relax the muscles and mind
- Use guided meditation apps like Headspace or Calm for daily stress relief
- Practice deep breathing exercises: inhale for 4 seconds, hold for 4, exhale for 6
- Journal, listen to calming music, or spend time in nature
- Schedule regular self-care, such as massage therapy or chiropractic adjustments
Example: Start your morning with 5 minutes of breathing exercises and neck stretches. This simple habit sets a calm tone for the day and loosens tight muscles before stress begins to build up.
Other Common Causes of Neck Pain
Neck pain may also stem from a range of other physical or lifestyle-related issues, such as:
- Poor posture from slouching or sleeping incorrectly
- Repetitive movements from sports or physical labor
- Injuries like whiplash or herniated discs
- Chronic conditions such as arthritis or degenerative disc disease
- A sedentary lifestyle that reduces spinal mobility
- Streaming binges that keep you inactive for hours at a time
How Our Orem Chiropractor Can Help End Neck Pain
At our Orem chiropractic clinic, we specialize in diagnosing and treating the root causes of neck pain, whether they stem from technology overuse, poor ergonomics, stress, or injury.
Common neck conditions we treat include:
- Cervical disc herniation and degeneration
- Muscle strain or sprain
- Inflammation and nerve irritation
- Whiplash from a car accident or a sports accident
- Arthritis and joint dysfunction
We customize your care plan to your specific symptoms, lifestyle, and goals.
Our team may use a combination of:
- Massage therapy
- Soft tissue therapy (IASTM)
- Sports medicine
- Dry needling
- Kinesio taping
- Injury rehabilitation
- Auto accident rehabilitation
Your healing doesn’t stop when you leave our clinic.
We provide ongoing education and support in areas like:
- Personalized home exercises and stretches
- Warm-up and cool-down routines for workouts
- Stress and hormone balance tips
- Proper lifting techniques
- Workspace ergonomics
- Nutrition and weight management
Ready to Relieve Your Neck Pain Naturally?
Let our experienced chiropractic team help you get back to living life without the discomfort of neck pain. Whether your discomfort is occasional or chronic, we’re here to identify the root cause and develop a personalized treatment plan tailored to your needs.
Book your appointment online today, and confidently return to your pain-free, active life.