Best Stretches Recommended by a Chiropractor in Marietta GA: Preventing Tech-Related Back and Neck Pain

In today’s digital age, children are spending more time hunched over phones, tablets, and laptops, often without realizing the long-term impact on their spine and posture. As a leading chiropractor in Marietta GA, I see firsthand how poor posture from excessive screen time can lead to chronic back and neck pain—even in young patients.

But the good news? Simple stretches and posture awareness can prevent and even reverse these issues.

How Tech Devices Affect Your Child’s Spine

When kids tilt their heads forward to look at a screen, the angle puts excessive strain on their neck, shoulders, and upper spine. This posture, commonly called “tech neck,” leads to:

✅ Increased tension in the neck and shoulders

✅ Rounded shoulders and upper back discomfort

✅ Misalignment of the spine, which can affect balance and movement

✅ Digestive discomfort from prolonged slouching and compression of internal organs

In fact, research shows that doctors are seeing more children coming in with back, neck, and even digestive pain, which correlates with increased mobile device use.

Long-Term Effects of Poor Posture

❌ Chronic Neck & Back Pain – Slouching for extended periods can lead to muscle strain, joint stiffness, and long-term spinal issues.

❌ Spinal Misalignment – Bad posture can gradually change the shape of the spine, affecting balance and movement.

❌ Digestive Issues – Sitting with poor posture compresses the digestive tract, leading to slower digestion, bloating, and discomfort.

❌ Increased Risk of Heart Disease – Studies suggest that prolonged sitting with poor posture reduces circulation,increasing risks of cardiovascular issues.

How Parents Can Help Improve Posture

The best way to protect your child’s spinal health is by making small, mindful changes to their daily habits.

✅ Limit Screen Time & Encourage Movement

Set a weekly screen time limit to encourage shorter, more intentional device use instead of long hours of hunching over a screen. A good rule is 3-4 hours per week, broken into smaller increments.

💡 Use parental control apps to set alerts that remind kids to take breaks, stretch, and move.

✅ Teach Proper Screen Positioning

✔ Encourage your child to sit up straight while using devices—avoid lying down in bed or slouching on the couch.

✔ Invest in a device stand to elevate the screen to eye level and prevent unnecessary neck strain.

✔ Be a role model—kids are more likely to follow good habits if they see you practicing them.

✅ Best Stretches for Tech Neck & Posture Correction

These chiropractor-recommended stretches can help reduce pain and prevent poor posture habits caused by excessive screen time.

1️⃣ Overhead Stretch: Have your child stand up, reach their arms overhead, and stretch from side to side to release tension.

2️⃣ Cervical Stretch: Lying on their back with their head hanging off the bed for 5-7 minutes per day helps reset posture.

3️⃣ Wall Angels: Standing against a wall with arms bent at 90 degrees, slowly raise and lower arms while keeping the back against the wall.

4️⃣ Shoulder Blade Squeeze: Sitting or standing tall, squeeze shoulder blades together and hold for 10-15 seconds.

5️⃣ Frequent Exercise Breaks: Encourage walking, jumping jacks, or light stretching every 30 minutes of screen time.

Final Thoughts: Lead by Example

Children learn by watching—if they see you prioritizing good posture, taking breaks, and stretching, they’re more likely to follow suit. Make these small, intentional changes, and you’ll be setting them up for a lifetime of better posture and spinal health.

Links:

📞 Looking for expert chiropractic care in Marietta GA? Visit DrDady.com or call 770-590-7771 to schedule a consultation and keep your family’s spine healthy!