Between 405 traffic, studio deadlines, and endlessly refreshing email, “tech neck” (forward-head posture with upper-back strain) is practically an LA badge. You don’t have to live with it. In this guide, I outline quick posture resets, simple strengthening, and what a chiropractic plan typically looks like—so you can work, train, and sleep without that nagging shoulder/neck ache.
Spot the Pattern: Is It Tech Neck?
- Neck/upper-back ache that worsens as the day goes on
- Headaches starting at the base of the skull
- Rounded shoulders, chin jutting toward the screen
- Tight chest and stiff mid-back; relief when you stand/take a walk
Red flags (see a clinician promptly): sudden severe headache, numbness/tingling in both arms, weakness, fever, or trauma.
60-Second Posture Reset (Do It 4–6×/day)
- Chin glide: Pull chin straight back (not down) for 5×3-second reps.
- Shoulder openers: Interlace fingers behind you; lift gently for 20–30 seconds.
- T-spine extension: Hands behind head, lean over chair back for 5–8 slow reps.
- Stand/breathe: 5 slow diaphragmatic breaths—ribs expand sideways, shoulders stay down.
Home Strength Pair (3–4 days/week)
- Wall angels: Back/head against wall, slide arms up/down for 2×10 reps.
- Band pull-aparts: Light resistance band, shoulder-height, 2×12–15 reps.
Keep movements pain-free. If symptoms radiate to the arm or last more than 10–14 days, get evaluated.
Ergonomic “Micro-Fixes” for LA Workflows
- Laptop → eye level: Stand it on books + external keyboard.
- Chair height: Hips slightly higher than knees; feet flat.
- Phone rule: Eyes to phone, not phone to lap. Use voice notes when possible.
- Commute swap: If safe, set seat more upright; headrest touches back of head.
What Care Looks Like in My Office
- Assessment: Posture photos, motion testing, neurologic/orthopedic screens.
- Care blend: Gentle spinal adjustments (cervical/thoracic), soft-tissue work for pecs/upper traps, mid-back mobility drills, and a two-exercise home plan.
- Typical cadence: Short, focused visits over several weeks; taper as home strength improves.
- Referrals: If headaches or arm symptoms suggest migraine, vascular, or disc involvement, I coordinate with your MD/neurologist.