Author: Dr Andrea Rohrbeck

Do you suffer from Text Neck?

Technology has changed how we work, communicate, and entertain ourselves. But using devices like computers, tablets, and smartphones all day has also led to more health problems — especially those related to poor posture and spinal issues. The problem we see most often in practice has been coined “Text Neck”. Sitting for long hours, hunching over your phone, or carrying heavy bags can all cause muscle strain, neck and back pain, and even long-term spinal damage. Let’s explore how technology affects your spine and share simple tips to help you stay healthy in today’s digital world.

How Technology Can Harm Your Spine and cause Text Neck.

One of the biggest ways technology affects spinal health is through poor posture. Using a computer, laptop, or tablet often means sitting down — sometimes for hours. When you sit or hunch over a screen for too long, your body weight puts pressure on your spine, especially your lower back. This can lead to back pain, muscle strain, and more serious spinal issues over time.

Smartphone use can also cause posture problems. Constantly looking down at your phone puts stress on your neck and shoulders — a condition known as “text neck.” This can cause headaches, neck pain, and sore shoulders. On top of that, staring at small screens can strain your eyes, which often adds to headaches and neck tension. Even carrying your devices can be a problem. Laptops and their chargers often go with us to work or school. If you carry them in a bag over one shoulder, it can cause your spine to bend unnaturally. Over time, this creates back pain and muscle imbalances.

Side Effects of Too Much Tech Use

While technology makes life more convenient, it also has some downsides —especially if used too much or in the wrong way.

Spinal Problems
Sitting all day and slouching in front of a screen affects your posture — and bad posture doesn’t just look bad. It can cause serious issues like

• Herniated discs: When the cushion between your spinal bones bulges or slips, pressing on nerves and causing pain or numbness.
• Pinched nerves: This happens when too much pressure is placed on a nerve by bones, muscles, or tendons, leading to tingling, pain, or weakness.

Eye Strain
Staring at screens for too long can make your eyes tired and sore. You might notice

• Blurry vision
• Dry or itchy eyes
• Headaches

Screens also give off blue light, which can disrupt your sleep by tricking your brain into thinking it’s still daytime.

Social Isolation
Tech helps us stay in touch — but mostly through screens. This kind of “virtual connection” can’t replace real face-to-face time with friends and family. Over time, spending more time on screens than with people can lead to loneliness, anxiety, or depression.

Tech Addiction
Social media, messages, and apps can be addictive. Constant notifications make it hard to focus, and you might find yourself checking your phone even when you don’t need to. This can:

• Increase stress
• Reduce productivity
• Make it harder to relax or concentrate

How to Protect Your Spine in a Tech-Filled World

Here are a few tips to help you keep your posture strong and your spine healthy — even if you use tech every day:

• Take regular breaks – Stand up, stretch, or walk around every 30–60 minutes.
• Adjust your screen – Keep your screen at eye level to avoid hunching.
• Use a proper chair – Choose one that supports your lower back.
• Hold your phone higher – Instead of bending your neck down, bring the phone up to eye level.
• Wear both backpack straps – This helps distribute weight evenly across your shoulders.
• Limit screen time before bed – Reduce blue light exposure to help your body prepare for sleep.
• Visit your chiropractor regularly – Regular spinal manipulation has been proven to effectively improve forward head posture and the muscle strain that it causes

Final Thoughts

Technology isn’t going away — and that’s okay. It’s part of modern life. But how we use it matters. By staying mindful of your posture, limiting screen time, and taking care of your body, you can enjoy the benefits of tech without sacrificing your health.

If you would like to schedule a consultation to explore whether you can benefit from chiropractic care contact us on 0315629180 or send an email to reception@alignchiropractic.co.za

I want to share with you my personal experience of Chiropractic care during Pregnancy. Embarking on the journey of motherhood often brings with it a multitude of questions and considerations. One such question that many expectant mothers ponder is:

Is it advisable to seek chiropractic care during pregnancy, even if I don’t experience significant pain?

Drawing from my personal experiences and professional background, I can confidently share that chiropractic care offers numerous benefits during pregnancy, regardless of the presence of pain.

A Personal Perspective on Chiropractic Care during pregnancy

Having been raised in a family where chiropractic care was a regular practice—thanks to relatives who studied chiropractic in the USA—I was always aware of its potential benefits. When I first became pregnant, I had no reservations about seeking chiropractic treatment, believing it would support both my well-being and that of my unborn child.

The physical changes during pregnancy, such as shifts in the pelvic girdle in preparation for childbirth, can lead to common discomforts like low back pain, sciatica (click here to read about Dr Palmers experience with Sciatica), hip and buttock pain, leg pain, and foot pain. Additionally, as the abdomen grows, the center of gravity shifts, potentially affecting posture and leading to neck and upper back discomfort, including headaches.

The Role of Chiropractic Care during Pregnancy

Incorporating chiropractic care into your prenatal routine can offer several benefits:

• Pain Relief: Alleviates back, neck, and joint pain associated with pregnancy.
• Improved Posture: Helps maintain proper posture as your body changes.
• Optimal Baby Positioning: Supports pelvic balance, reducing the likelihood of breech presentations.
• Shorter Labour Times: Some studies suggest chiropractic care may reduce labour duration.
• Postpartum Recovery: Assists in recovery after childbirth by addressing musculoskeletal discomfort.

Being part of a chiropractic practice allowed me to receive regular adjustments, ensuring my spinal and pelvic alignment was optimal. I believe this contributed significantly to the ease of my first birth, which was a natural water birth without pain relief.

A Different Experience with Twin Pregnancy

However, my experience during my second pregnancy with twin girls was markedly different. Managing a busy solo practice and caring for an active toddler left me with less time for self-care. The added weight and loosening of ligaments led to increased discomfort. One of the twins remained in a breech position until the 37th week, necessitating a caesarean section. While it’s difficult to say definitively, I believe that regular chiropractic care could have alleviated some of the discomforts and potentially influenced the positioning of the babies.

Final Thoughts

Chiropractic care during pregnancy is not only about addressing pain but also about supporting the body’s natural changes to promote overall well-being. Whether you’re experiencing discomfort or simply wish to ensure optimal health during this special time, consulting with a chiropractor can be a valuable addition to your prenatal care routine.

If you would like to schedule a consultation to explore whether you can benefit from chiropractic care contact us on 0315629180 or send an email to reception@alignchiropractic.co.za