If you finish your workday with a stiff neck, tight shoulders, or a nagging headache, your screen habits may be part of the problem. Between laptops, phones, commutes, and long workdays, many of us spend hours in the same position. Over time, this can contribute to neck pain from screen time, especially when your head moves forward, your shoulders round, or you spend long periods looking down at your phone.
At Cūro Chiropractic, we take a whole-body approach to helping you move more comfortably. Here’s what may be contributing to your neck pain and what you can do to help.
Your neck is designed to move, not stay in one position for hours at a time. When you're focused on a screen, it's easy to gradually lean forward or round your shoulders without noticing. These habits can build gradually. You may notice tightness, stiffness, headaches, or discomfort that becomes more noticeable toward the end of the day.
Your neck also works as part of a larger chain of muscles and connective tissue throughout your body. Research suggests that hands-on therapy targeting this chain may improve flexibility and may help reduce pain.¹
Common habits that can contribute to neck discomfort include:
• Forward head posture: Your head sits farther in front of your shoulders, increasing strain through the neck.
• Rounded shoulders: Your shoulders move forward, which can create tension across the chest, neck, and upper back.
• Staying in one position: Sitting for hours without moving can leave muscles feeling tight and joints feeling stiff.
• Looking down at your phone: Spending extended periods with your head tilted downward can place additional stress on the neck.
At Cūro Chiropractic, we don't just look at where it hurts. We want to understand why you're experiencing discomfort in the first place. During your appointment, we'll consider your symptoms, daily routine, work setup, movement patterns, and overall mobility. Research suggests that combining manual therapy with exercise can help reduce neck pain and improve function compared with no treatment.³
Depending on your needs, your care may include:
• Gentle chiropractic adjustments
• Myofascial and soft tissue techniques
• Mobility and stretching exercises
• Strengthening exercises for postural muscles
• Guidance for improving your workstation and daily habits
Sometimes, tight muscles are a major part of the discomfort you're experiencing. Massage therapy and myofascial techniques can help address areas of tension and support mobility. Research has found that hands-on treatment may improve flexibility, with some evidence suggesting it may also help reduce pain. ¹
If your neck feels stiff, you may be tempted to twist or crack it yourself.
While this can feel relieving for a moment, repeatedly forcing your neck into a position to make it crack isn't something we recommend. Instead of repeatedly self-adjusting, consider having your neck assessed by a qualified chiropractor. We can identify areas of restricted movement and use controlled techniques that are appropriate for your individual needs.
Chiropractic care is only one part of the picture. What you do throughout the day matters, too.
Whenever possible, position your monitor around eye level. When using your phone, try bringing it closer to eye height rather than keeping your head tilted down.
Your body isn't designed to stay still all day. Every 30 to 60 minutes, stand up, walk around, roll your shoulders, or gently move your neck.
Exercises that strengthen the muscles around your neck, shoulders, and upper back can help support better movement and posture. ³
Your posture is influenced by your entire body. Mobility through your hips, legs, and spine can all play a role in how you move and feel.
Your feet are your foundation. In some cases, custom orthotics may be appropriate to support how your body moves from the ground up.
Our team can help determine whether orthotics, exercise, chiropractic care, or other strategies may be appropriate for you.
Chiropractic care combined with exercise may help reduce neck pain and improve function. ³ Your chiropractor can assess your symptoms, movement, posture, and daily habits to develop an approach suited to you.
A chiropractic neck adjustment is a controlled technique used to address movement in the joints of the neck. Your chiropractor will determine whether an adjustment is appropriate based on your symptoms and individual assessment.
Spending hours in the same position can contribute to muscle fatigue and stiffness. Forward head posture, rounded shoulders, and prolonged screen use may all contribute to neck discomfort that becomes more noticeable as the day goes on.
Everyone responds differently. Some people notice changes within their first few appointments, while others may need more time, particularly if their discomfort has been present for a long time. Your chiropractor can discuss what to expect based on your individual situation.
In most cases, you don't need a medical referral to see a chiropractor. If you're new to Cūro Chiropractic, you can learn more about what to expect on our new patients page.
Ready to feel better at the end of your workday? Book an Appointment with Cūro Chiropractic today.
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