Tech Neck in Your 20s? Here’s What It’s Really Doing to Your Spine - Dr Devanand Degulmadi
A generation ago, neck pain was mostly associated with older adults or those in physically strenuous jobs. Today, I see teenagers and young professionals, healthy, active otherwise, walk into my clinic complaining of neck stiffness, tingling in the arms, and even radiating pain. The surprising culprit? Prolonged poor posture, mostly tied to screen use and sedentary habits.
Cervical disc problems are no longer a concern of middle age. We’re now witnessing a noticeable increase in early-onset disc degeneration, herniation, and postural cervical syndrome in individuals as young as their early 20s. And it’s not just a temporary discomfort, it has long-term consequences if ignored.
What’s Going Wrong?
The neck is built to hold the head upright with minimal effort when the body is in good posture. But when you angle your head forward, like when scrolling on your phone or leaning into a laptop, the strain on the neck increases sharply.
Even a slight tilt can make the head feel much heavier to the spine. Over time, especially with hours of this position day after day, the neck muscles and discs start to feel the cumulative stress. It’s this constant load, not just the occasional slouch, that quietly leads to wear and tear in young people.
We refer to this phenomenon informally as “text neck” or “tech neck,” but the actual damage involves real structural changes. Chronic slouching and forward-head posture place stress on the intervertebral discs. Over time, this stress accelerates disc wear and tear, reduces the space between vertebrae, and may even lead to bulging or herniation of the discs.
How Do Cervical Disc Issues Present in Young Adults?
Most young patients initially dismiss their symptoms, mild soreness after work hours, headaches that seem to come from the base of the skull, or occasional tingling in the arms. What they often don’t realise is that these are warning signs of early cervical disc involvement.
As the condition progresses, symptoms may become more persistent:
- Pain that radiates down one or both arms
- A feeling of heaviness or weakness in the upper limbs
- Neck stiffness, particularly in the mornings or after long screen sessions
- Reduced range of motion in the neck
- Numbness or pins-and-needles sensation in the fingers
- If left unaddressed, chronic inflammation and nerve compression can even affect coordination and grip strength.
Why Are We Seeing This So Early?
The shift began subtly, with the growing presence of screens in education and entertainment. The pandemic years only deepened the habit of sitting for long hours, often with poor ergonomics, in makeshift home setups. Add to that binge-watching on phones in bed, and the body never really gets a break from that compromised posture.
Unfortunately, what’s also missing is awareness. Young individuals rarely think of spine health unless there's an injury. There's little understanding of how daily posture, if neglected, can quietly lead to irreversible disc damage by one’s late 20s or early 30s.
What Can You Do About It?
The good news is that posture-related cervical issues are largely preventable. Here’s what I typically recommend to my younger patients:
1. Set up a proper workstation: Invest in a good chair with back support. Your screen should be at eye level, avoid looking down at laptops for extended hours.
2. Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds. It reduces both eye and neck strain. A simple habit that can go a long way is, every once in a while, ideally every 20 minutes, look away from your screen and focus on something far off, like a tree outside your window. Giving your eyes and neck a brief break makes a real difference over time.
3. Strengthen your neck and upper back: Basic physiotherapy exercises, when done regularly, improve muscle support and relieve tension.
4. Don’t ignore the signs: If you feel persistent tightness, occasional numbness, or frequent headaches, don’t brush it off. Early intervention can prevent chronic pain.
5. Stay active: Regular physical activity improves posture awareness, strengthens core muscles, and reduces spinal stress.
While treating spine-related conditions, I’ve come to believe that prevention through awareness is as important as any medical intervention. Most young adults respond well to conservative measures when these issues are caught early.
But for that to happen, we need to normalise conversations about posture, screen time, and spinal health, especially in schools, colleges, and workplaces.
Parents, too, have a role to play. If children are spending several hours a day on screens for academics or recreation, we need to ensure they have ergonomic setups and understand the importance of movement breaks.
It’s easy to dismiss neck pain as a minor inconvenience, especially when you’re young. But chronic pain, once established, doesn’t just disrupt physical health. It affects mood, sleep, productivity, and the freedom to move without discomfort.
Your spine was built to support you through life. Don’t let poor habits in your 20s decide how your 40s and 50s will feel. It’s never too early to sit up straight and take your posture seriously.