Neck Pain from Screens in Geelong: What’s Causing It and How to Fix It
If you spend most of your working day in front of a screen — whether that’s a desktop, laptop, or phone — neck pain, upper back tension, and headaches are probably familiar companions. You’re not alone. It’s one of the most common presentations we see at Latrobe Terrace Chiropractic in Geelong, and it’s getting more common every year.
The good news is that it’s very treatable. The even better news is that with some simple adjustments to how you work, you can dramatically reduce how often it comes back.
What’s Actually Happening?
The human head weighs roughly 5–6 kilograms when held upright. But when you tilt your head forward — as most people do when looking at a screen — the effective load on your cervical spine increases significantly. At just 15 degrees of forward tilt, it’s the equivalent of carrying around 12 kilograms on your neck. At 45 degrees, that figure approaches 22 kilograms.
Do that for six, eight, or ten hours a day, and it’s easy to understand why your neck, upper back, and shoulders are tight and sore.
The problem isn’t just the weight. It’s also:
Sustained static posture — holding any position for extended periods reduces blood flow and increases muscle fatigue.
Loss of the natural cervical curve — over time, screen posture can flatten or reverse the natural lordosis of the neck, which changes load distribution and increases injury risk.
Eye strain leading to forward head posture — when screens are too far away or at the wrong angle, people unconsciously lean in.
Restricted thoracic (mid-back) mobility — when the upper back is stiff, the neck compensates, which adds load to an already stressed area.
What Can Chiropractic Do?
Chiropractic care addresses the mechanical component of screen-related neck pain — the restricted joints, the tight muscles, the altered movement patterns. Dr. Nicholas Robb (AHPRA registered) will assess your full cervical and thoracic spine, identify where the dysfunction is, and use a combination of adjustments and soft tissue therapy to restore proper movement.
Many patients notice significant relief within a few sessions. But the real win comes from combining in-clinic treatment with changes to how you set up and use your workspace — which we’ll help you think through as part of your care.
Simple Things That Help
While we can’t tell you exactly what your workstation setup should look like without seeing you, there are some principles worth knowing:
Screen height matters — the top of your screen should generally be at or just below eye level.
Screen distance — aim for about arm’s length.
Chair and desk height — your feet should be flat, hips slightly above knees, and forearms roughly parallel to the desk.
Regular movement breaks — even 60 seconds every 30–45 minutes to stand, move your shoulders, and reset your posture makes a meaningful difference.
Phone habits — holding your phone out in front of you rather than looking down reduces neck load considerably.
When Should You Come In?
If you’ve had persistent neck pain or upper back tightness for more than a week or two, or you’re getting regular headaches that seem related to screen use, it’s worth getting assessed. Don’t assume it’ll just go away on its own — for most people, without some intervention, it doesn’t.
Your first visit is $65 and includes a full consultation and examination.
Book an Appointment
Call us on (03) 5224 1838 or book online at chirogeelong.au.
Latrobe Terrace Chiropractic is located at 293 Latrobe Terrace, Geelong.
