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If you’ve been dealing with nagging neck pain, your smartphone or tablet might be the culprit. Dr. Powers of Powers Chiropractic in Omaha explains how hours of looking down at screens puts enormous strain on the cervical spine — a condition often called “tech neck.”
In this episode, Dr. Powers walks through simple posture adjustments, stretches, and daily habits that can dramatically reduce neck discomfort without medication or complicated routines.
Whether you’re a busy parent, a remote worker, or just someone who spends a lot of time on their phone, this episode offers practical, chiropractor-approved strategies to help you feel better fast. Contact Powers Chiropractic with Dr. Cory Powers to learn more about personalized care in Omaha.
Hey there, and welcome back. I’m Doctor Powers, and you’re listening to the Powers Chiropractic podcast — where we talk about real solutions for living pain-free and feeling your best right here in Omaha. Thanks for spending a few minutes with me today.
So, let’s talk about something I see in my office almost every single day. Neck pain. And not just in older adults — I’m talking about people in their thirties, forties, moms, dads, grandparents. And one of the biggest culprits? That phone in your pocket.
Now, I’m not here to make you feel bad about your screen time. We all do it. But here’s what I want you to understand — the way most of us hold our phones is quietly doing a number on our necks. And the good news is, once you understand what’s happening, you can actually do something about it.
Here’s the thing. Your head weighs about ten to twelve pounds. That’s roughly the weight of a bowling ball just sitting on top of your spine. Now, when you’re standing up straight and looking forward, your spine handles that weight beautifully. But the moment you tilt your head down to look at your phone — even just a little — the effective strain on your neck increases dramatically. A significant forward tilt can multiply that load several times over. Your muscles, your joints, the discs in your neck — they’re all working overtime just so you can scroll through your messages.
Do that for an hour every day, and over weeks and months, you start to feel it. Stiffness in the morning. That nagging ache at the base of your skull. Tension that creeps up into your head and turns into a headache. Sound familiar?
Let me give you a few simple things you can start doing today. First, bring your device up to eye level. I know it feels a little awkward at first, but it makes a huge difference. Instead of dropping your head down to meet your screen, raise your screen up to meet your eyes. Try propping your tablet on a pillow or using a stand. Small change, big impact.
Second, take breaks. Every twenty to thirty minutes, look up. Roll your shoulders back gently. Slowly move your chin toward your chest and then look up toward the ceiling — just nice and easy. This keeps the muscles from locking up and reminds your body to reset its posture.
And third — pay attention to how you’re sitting or standing when you’re on your phone. Slouching on the couch with your head jutting forward is one of the worst positions for your neck. Try sitting with your back supported, feet flat on the floor, and your shoulders relaxed. Your whole spine will thank you.
Now, here’s the honest truth. If you’ve already been dealing with neck stiffness or those recurring headaches for a while, stretching and better posture habits are a great start — but they may not be enough on their own. Sometimes the joints in your neck are already under stress, and that needs to be addressed at the root level. That’s exactly what we focus on at Powers Chiropractic. We don’t just chase the symptoms. We look at what’s actually causing the problem and help your body heal naturally and gently.
I love seeing patients walk out of our office feeling like themselves again — able to turn their head without wincing, sleeping better at night, and just feeling free in their body again. That’s what this is all about.
If your neck has been bothering you — whether it’s been a few weeks or a few years — I’d love to see you come in. We’ll take a good look at what’s going on, talk through your options, and put together a plan that actually makes sense for you and your life. No pressure, no confusing jargon. Just caring, genuine support and a path toward feeling better.
You can book your appointment right on our website, or just give us a call. We’re right here in Omaha, and we’d love to help.
Thanks so much for tuning in today. Take care of that neck — and we’ll talk again soon.
