In today’s digital world, screens are everywhere—tablets, smartphones, gaming consoles, and laptops have become part of daily life for children. While technology offers many educational and entertainment benefits, excessive screen time and poor posture can lead to a growing concern: Tech Neck.
What Is Tech Neck?
Tech Neck (also known as Text Neck) refers to strain and discomfort caused by prolonged forward head posture while looking at screens. This position places extra stress on the spine, leading to:
✅ Neck and shoulder pain
✅ Headaches
✅ Poor posture and spinal misalignment
✅ Reduced lung capacity from a collapsed chest
✅ Increased risk of long-term spinal issues
How Screen Time Affects Kids’ Spinal Health
Children’s spines are still developing, making them more vulnerable to postural issues. When kids spend hours hunched over devices, it alters their natural posture, affecting balance, coordination, and even mood regulation. Studies have shown that poor posture can impact brain function, focus, and energy levels, making it harder for kids to concentrate at school.
How to Prevent Tech Neck in Kids
The good news? There are simple ways to help protect your child’s posture and spinal health while still allowing them to enjoy screen time.
🖥 Follow the 20-20-20 Rule
Encourage kids to take a break every 20 minutes by looking 20 feet away for at least 20 seconds. This reduces eye strain and helps reset posture.
📏 Set Up an Ergonomic Screen Station
Keep screens at eye level to avoid looking down. If using a tablet, prop it up on a stand instead of placing it flat on a table or lap.
Use a supportive chair that allows feet to rest flat on the floor.
Keep the back straight, shoulders relaxed, and elbows at 90 degrees when using a device.
🚶♂️ Encourage Movement & Stretching
Counteract screen time with regular movement breaks. Activities like jumping jacks, stretching, or simply standing up and walking around can relieve tension. Encourage outdoor play to balance screen-based activities.
💆 Teach Proper Posture Awareness
Help kids become aware of their posture. Remind them to sit upright with their shoulders back and their head over their shoulders instead of jutting forward.
🛏 Limit Screen Time Before Bed
Using screens too close to bedtime can disrupt sleep patterns, leading to restlessness and poor spinal recovery overnight. Try to stop screen use at least 1 hour before bed.
👐 Consider Chiropractic Check-Ups
If your child frequently complains of neck or back pain, a chiropractic assessment can help identify and correct spinal misalignments. Gentle adjustments can relieve tension, restore mobility, and support healthy posture.
Healthy Posture, Healthy Future
By making small changes in screen habits and encouraging better posture, parents can help prevent long-term spinal issues and ensure their children grow up strong, active, and pain-free.
If you’re concerned about your child’s posture or spinal health, book a consultation today. Let’s support their growing body the right way!