How to Improve Your Posture and Prevent Tech Neck

About this episode

Back and neck pain have become increasingly common in the digital age. Many of us spend hours each day sitting at desks, working on computers, or looking down at our phones, often without realizing the impact these habits can have on our spine.

In this episode of Health Matters, host Courtney Allison speaks with Dr. Joseph Lombardi, an orthopedic spine surgeon at Och Spine at NewYork-Presbyterian, about why posture matters and what happens when poor positioning places excess strain on the neck and back.

Dr. Lombardi explains the mechanics of the spine and how spinal discs function as shock absorbers between the vertebrae. He discusses the phenomenon known as "tech neck" or "text neck," describing how tilting the head forward dramatically increases stress on the cervical spine and may contribute to disc degeneration over time.

The conversation also covers practical ways to support spinal health. Dr. Lombardi shares tips for setting up an ergonomic workstation, explains why sitting and slouching increase pressure on the lower back, and discusses the importance of taking movement breaks throughout the day.

Finally, he highlights exercises that can strengthen the core and support better posture and outlines warning signs that may indicate a more serious spinal condition requiring medical attention.

Chapters

00:00 – Tech Neck and the Hidden Stress on Your Spine

How looking down at phones and computers increases strain on the neck and what happens to spinal discs over time

03:58 – Why Posture Matters for Long-Term Spine Health

The connection between poor posture, disc degeneration, sciatica, and age-related changes in the spine

06:30 – Ergonomics, Sitting, and Building Better Habits

Simple workstation adjustments, standing desks, movement breaks, and ways to reduce pressure on the spine

09:00 – Exercises, Prevention, and When to See a Doctor

Core-strengthening exercises, healthy movement habits, warning signs of serious spinal issues, and practical tips for lifelong spine health

Key Topics Covered

• Posture and spine health
• Tech neck and text neck
• Neck pain
• Back pain
• Disc degeneration
• Spinal discs and biomechanics
• Ergonomic workstations
• Standing desks
• Sitting posture
• Slouching and spinal stress
• Core strength
• Lumbar support
• Bird dog exercise
• Planks and core stability
• Sciatica
• Cervical spine health
• Lower back pain
• Sedentary life>
• Healthy aging and the spine
• Physical therapy
• Spine injury prevention
• Orthopedic spine surgery
• Workplace ergonomics
• Musculoskeletal health

Key Takeaway

Good posture is about more than standing up straight. Everyday habits like looking down at a phone, slouching at a desk, and sitting for long periods can place significant stress on the spine and contribute to pain and disc degeneration over time. By improving workstation ergonomics, staying active, strengthening the core, and addressing symptoms early, people can take meaningful steps to protect their spine and support long-term musculoskeletal health.

Doctor Bio

Dr. Joseph Lombardi is an orthopedic spine surgeon specializing in the operative management of spinal disorders in adult and adolescent patients. His practice is focused on minimally invasive surgical treatments for both common and complex spinal conditions, including disc herniation, spinal stenosis, spondylolisthesis, and spinal deformity. Dr. Lombardi leverages the latest surgical technology – robotics, guided navigation, and advanced instrumentation – to provide patients with tailored surgical procedures, accelerated recovery times, and superior outcomes.

After receiving his undergraduate and medical degrees from The George Washington University in Washington, DC, Dr. Lombardi went on to complete his post-doctoral residency training in orthopedic surgery at NewYork-Presbyterian/Columbia University Irving Medical Center where he served as chief resident. Dr. Lombardi remained at Columbia and Och Spine at NewYork-Presbyterian for fellowship training in advanced adult and pediatric spine surgery.

In addition to his clinical practice, Dr. Lombardi is involved in training future surgeons as an assistant professor and vice chair of clinical research for Columbia University's Department of Orthopedic Surgery. As vice chair, Dr. Lombardi works closely with the orthopedic surgery research leadership team, as well as all faculty, residents and administration to further clinical research. His research interests focus on the application of new technologies to complex spinal conditions with the goal of improving patient outcomes. To date, Dr. Lombardi has published over 20 book chapters, authored over 100 peer-reviewed journal articles, and has received numerous academic awards, including: the Alpha Omega Alpha honors society, Julius S. Neviaser Award in Orthopedic Surgery, Harold M. Dick Award for Excellence in Orthopedic Surgery, and the Alexander Garcia Award for Excellence in Clinical Orthopedic Surgery. In his free time, Dr. Lombardi enjoys hiking, jogging, fishing and traveling.