Wilton residents: don’t let your phone be a literal pain in the neck! Chances are you or someone in your home spends long hours looking at a screen — whether for work, school or social media. And while all that screen time may feel unavoidable, it can take a toll on your neck, especially if you tend to hunch forward. This forward curve of the neck is medically known as cervical kyphosis, and it has become so common that it’s often referred to as “tech neck.”
Fortunately, most people can take steps to improve their posture. Whether you’re dealing with pain, stiffness or tingling in your arms or hands, this guide can help you understand what’s going on — and what to do about it.
Understanding cervical kyphosis
Your neck is naturally curved slightly inward, which helps support your head. In cervical kyphosis, the curve bends the opposite way. Instead of gently arching back, the neck shifts forward. This change in alignment can lead to pain, reduced mobility or pressure on nearby nerves.
Common causes of “tech neck”: more than just poor posture
While tech use is one of the biggest reasons cervical kyphosis has become more common — especially among young people — it’s not the only cause. Here are a few factors that can contribute to this condition:
- Forward head posture: Tilting your head forward to check texts or scroll through social media adds more pressure on your neck than you might expect. An average-sized head weighs about 10-12 pounds, and the farther forward it tilts, the more stress it puts on your muscles and vertebrae.
- Disc degeneration: As people age, the soft discs between the vertebrae in the neck can wear down or collapse. This degenerative disc disease can affect the natural alignment of the spine.
- Injury or trauma: A car crash, fall or sports injury can damage the cervical spine, which may result in abnormal curvature.
How cervical kyphosis feels
Cervical kyphosis doesn’t always cause symptoms at first. But when it does, people often report:
- A dull ache or tension in the neck, especially after using devices for long periods
- Tightness or stiffness that makes it harder to move your head or turn your neck
- Headaches that start at the base of the skull and radiate forward
- Tingling, numbness or weakness in the arms or fingers if the curvature presses on a nerve
How doctors diagnose it
If you visit a healthcare provider with neck pain, they may start with a physical examination, followed by imaging tests such as X-rays or MRIs to assess the curvature of the spine and determine whether any nerves are being compressed.
Early diagnosis is beneficial because it opens the door to non-invasive treatments before symptoms worsen.
How to feel better from cervical kyphosis: real solutions from local experts
At Nuvance Health, we often recommend starting with conservative approaches first — especially if your symptoms are mild or moderate. These might include:
- Physical therapy to strengthen neck and upper back muscles, improve flexibility and reduce discomfort. Therapists may guide you through exercises designed to restore proper alignment.
- Posture awareness and lifestyle changes to reduce strain on your spine, like raising your laptop screen to eye level, taking breaks every 30 minutes or using a supportive chair.
- Exercises like yoga, Pilates or core workouts to help align the spine properly. Moves that engage the back of your body (such as “Superman” and “Bird Dog”) can be especially effective for improving spinal extension.
- Pain relief medication, such as ibuprofen or acetaminophen, can ease symptoms while other therapies take effect.
In some cases, particularly when noninvasive methods don’t offer relief, surgical correction may be necessary. This might involve realigning and stabilizing the vertebrae. Nuvance Health’s neurosurgeons specialize in these kinds of procedures and will discuss the safest and most effective options for your individual situation.
What Wilton residents can do to prevent “tech neck”
You don’t have to stop using your devices — but a few small changes can help protect your spine:
- Keep your phone at eye level when texting or scrolling
- Stand up and stretch every half hour during work or screen time
- Check your posture: Relax your shoulders, stack them over your hips, and lengthen your spine. Avoid slouching forward.
- Strengthen your support system: Build strength in your core, upper back and neck to help maintain alignment throughout the day.
When to get help for neck pain
If you’ve noticed your head tilting forward, if your neck always feels tight or sore or if you’re getting frequent headaches or arm numbness, it may be time to seek care. Start with your primary care doctor or an interventional pain specialist. They can refer you to a physical therapist — or, if needed, a spine specialist like a neurosurgeon.
Related content from Nuvance Health: Know when to get spine treatment for back and neck pain
You can find expert help at Nuvance Health’s nearby facilities, which serve Fairfield County and beyond. Find care now.
Cervical kyphosis is becoming more common as our screen time grows — but it doesn’t have to take over your life. With a few posture-friendly habits and the right treatment plan, most people can manage or even reverse symptoms of “tech neck.”
If you live in or near Wilton and are struggling with neck pain, you don’t have to look far to get the care you need. Whether it’s posture coaching, physical therapy, or expert surgical treatment, help is nearby — and your neck will feel the difference.
