Think only seniors deal with hunched backs? Think again. The Dowager’s Hump is showing up in people as young as their 20s and 30s, and the culprit is right in your hand—your phone.
As a chiropractor, I’m seeing more young adults with tech neck, a condition caused by constant screen time. The more you hunch over your phone, the more your spine shifts forward, leading to posture problems that can be tough to fix. And no, an Instagram filter won’t straighten it out.
Tech Neck: More Than Just Discomfort
Beyond looking hunched over, poor posture has real health consequences:
- Chronic pain: That aching neck and back? It’s not just from stress.
- Headaches and migraines: Forward head posture creates tension you’ll feel in your skull.
- Breathing issues: A compressed spine reduces lung capacity.
- Digestive troubles: Slouching can squeeze internal organs.
- Early spinal degeneration: You don’t want your back aging faster than you.
How to Fix It Now
Good news—this problem is preventable. Here’s how:
- Hold your phone at eye level. Stop looking down.
- Use the 20-20-20 rule. Every 20 minutes, look 20 feet away for 20 seconds.
- Strengthen your back. Do chin tucks and shoulder rolls daily.
- Take screen breaks. Your spine needs time to reset.
- Improve your workspace. Set up an ergonomic desk.
Your future self will thank you. So, sit up straight—before that hump sets in.
