Desk posture and tech neck care on the Upper East Side.
Most of our patients spend their day at a screen. Dr. Lichy treats the stiff neck, tight hips and nagging back that come with it, and gives you a few habits that make a real difference.
Walk-ins welcome · Same-day visits · Most insurance accepted
- Text 646-829-6801 for the fastest reply
- Evening hours Mon–Thu until 7 pm
- Simple desk and phone tips you can start using today
Sound familiar?
Dr. Lichy's desk tips
Shoulders back, ears over shoulders
The simplest fix. When your ears line up over your shoulders, your neck carries your head the way it was designed to.
Your head gets heavier as it drops
Your head weighs about 10–12 pounds upright. Research on forward head posture shows that looking down at a phone can load the neck with up to about 60 pounds. That's why it aches.
Raise the screen
Bring your monitor or laptop up so the top of the screen is at eye level. A stack of books works. Hold your phone up instead of looking down.
Stretch your hip flexors
Dr. Lichy's favorite. Sitting shortens the muscles at the front of the hips, which pull on the lower back. A daily hip flexor stretch opens them up and many patients feel their back ease.
Move every 30–45 minutes
Stand, walk to get water, roll your shoulders. Short, frequent breaks beat one long stretch session.
Sit on your sit bones
Scoot to the back of the chair so your lower back is supported, feet flat, knees about level with hips.
How it works
How Dr. Lichy treats desk-related pain
1. A real exam first
Dr. Lichy asks about your setup and your day, then checks your neck, upper back, hips and posture. If something needs a medical specialist, he refers you.
2. Hands-on care
Gentle adjustments for the neck and upper back, plus work on the tight muscles around the shoulders and hips. Many patients feel looser after the first visit, though results vary.
3. Support when it's needed
Depending on your exam, your plan may include electrotherapy, red light (LED) therapy or spinal decompression for stubborn neck and back tension.
4. Habits that stick
You leave with two or three specific changes for your desk, phone and stretching routine, and Dr. Lichy checks how they're going at your next visit.
Results vary from person to person. Dr. Lichy will tell you honestly what he expects for your situation and when to see a medical specialist instead.
What patients say
“My first time at a chiropractic… I was a bit nervous but this was such an excellent experience and I’ve walked out feeling like a “new woman”. Dr Lichy is so personable, down to earth and wonderful!!”
“Came 7 months pregnant with horrible back pain that I could hardly walk. After 1 session I felt so much relief. I slept through the night… Felt like a new person!”
“I’m a tennis coach and desk worker that does HIIT classes 4-6 days a week… Dr. Lichy has gotten rid of pain and tension I didn’t even realize I had.”
★★★★★
“The chiropractor truly listens, explains everything clearly, and takes the time to address not just the symptoms but the root of the problem. Each adjustment is done with precision and care… The office is clean, modern, and well-organized, with a calm and positive atmosphere. If you’re looking for a chiropractor who is knowledgeable, trustworthy, and genuinely cares about your health, I highly recommend this office.”
Best Rated 2026Common questions
Desk posture FAQ
What is tech neck?
A common name for neck and upper back pain from hours of looking down at phones and laptops. The further your head drops forward, the more load your neck carries, and the muscles and joints tire out.
How do I stretch my hip flexors?
Kneel on one knee with the other foot forward, tuck your tailbone slightly and shift gently forward until you feel a stretch at the front of the back hip. Hold 30 seconds, switch sides, and repeat once or twice a day. Stop if anything hurts and ask Dr. Lichy to check your form.
Can a chiropractor help with posture?
Chiropractic care can ease the stiffness and pain that come from poor desk posture, and Dr. Lichy coaches you on the habits that keep it from coming back. Posture itself changes with daily practice, not a single visit.
Do I need a special chair or standing desk?
Not necessarily. Screen height, sitting back in the chair and moving often matter more than expensive equipment. Dr. Lichy can look at a photo of your setup.
When should I see a doctor instead?
Go to a doctor or the ER for numbness or weakness in your arms or hands, severe headache, pain after an accident, or symptoms that keep getting worse. Dr. Lichy refers you when your exam calls for it.
Do I need an appointment?
No. Walk-ins are welcome and same-day visits are often available. We're open Monday to Thursday until 7 pm, so you can come after work. You can also book online or text us to pick a time.
New here?
Your first visit in 3 easy steps
Book online, text us, or walk in
Pick a time on Zocdoc, text 646-829-6801, or just come by. Same-day visits are usually available.
Talk + exam with Dr. Lichy
You tell him what hurts and what you want to get back to. He examines you and explains what he finds in plain language.
Treatment the same day
If chiropractic care is a good fit, your first treatment usually happens at that same visit. If you need a specialist instead, he will tell you.
Visit us
222 E 68th St
Between 2nd & 3rd Ave · New York, NY 10065
Our office spans three floors of a beautiful Upper East Side townhouse, with plenty of private treatment rooms, so there's room for walk-ins and you always have your own space.
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