Tech NECK!
Suffering from Neck Pain After Christmas?
It could be "Tech Neck!”
What is "Tech Neck”?
"Tech Neck" is a term used to describe the strain or discomfort in the neck and upper back caused by prolonged periods of poor posture. It’s commonly linked to the use of electronic devices like smartphones, tablets, computers, and laptops. As we spend more time looking down or leaning forward at our screens, this condition has become increasingly common—especially with the rise of remote work, online learning, and social media.
At Parham Physiotherapy, we’re seeing more people with "Tech Neck" than ever before, but it’s important to note that this condition isn’t just caused by screens. While the link between screen time and neck pain is strong, "Tech Neck" can also arise from any activity where you’re looking down for an extended period. Over the festive season, we often hear about activities like:
The 1,000-piece jigsaw puzzle you spent hours working on.
Building that Lego Star Wars Millennium Falcon that simply had to be finished.
Reading a good book in a cosy chair with a cup of tea.
Any of these activities can strain your neck and lead to pain—especially if you’re holding a position for too long.
Why Does "Tech Neck" Occur?
Did you know that the average human head weighs about 10–12 pounds (4.5–5.5 kg)? That’s roughly the weight of 4–5 bags of sugar! If you held this weight close to your body, it would be relatively easy to manage for a long time. But, when you hold it at arm’s length, you get tired much more quickly.
Now, think about what happens when you look down at your phone or lean forward to focus on a screen, book, or jigsaw puzzle. That’s exactly what happens to your head—it moves out of its natural alignment with your spine, putting extra strain on your neck and upper back muscles, ligaments, and joints.
Over time, this forward head posture can lead to:
Hunched shoulders: Creating tension across the upper back (traps).
"Poking" chin: Leading to tightness in the small muscles at the base of the skull (sub-occipital muscles).
Weak deep neck muscles: These muscles provide stability to your neck, and when they’re overstretched, it can cause discomfort, headaches, and difficulty maintaining good posture.
What Are the Symptoms of "Tech Neck"?
The symptoms of Tech Neck can vary, but here are some common ones:
Neck Pain: A dull or sharp pain in the neck, especially after long periods of screen time or looking down.
Shoulder and Upper Back Pain: Tension in the upper trapezius (shoulders) and rhomboids (upper back between the shoulder blades) can lead to discomfort.
Headaches: Tension headaches that start in the neck and radiate upward to the head.
Stiffness & Limited Range of Motion: Difficulty turning or tilting your head due to tightness.
Tingling or Numbness: Compression of nerves in the neck can cause tingling, numbness, or weakness in the arms.
Help! I Have Developed Tech Neck—What Can I Do?
If you’re experiencing Tech Neck, don’t worry—there are several things you can do to help prevent and treat it:
Adjust your posture
Sit up straight: When using a computer or mobile device, make sure your back is supported, shoulders are relaxed, and your head is aligned with your spine.
Keep screens at eye level: Avoid looking down at your phone or laptop for extended periods. Position your device so you’re looking straight ahead, not tilting your head down.
Proper alignment: If sitting for long periods, make sure your feet are flat on the floor, knees at a 90-degree angle, and your hips aligned with your spine.
Stretch and Strengthen
Gentle neck tilts, chin tucks, and shoulder rolls can help alleviate tension and improve mobility and exercises can be performed to strengthen the upper back, shoulders and neck.
Use Ergonomic Equipment
If you’re working at a desk for long hours, consider an ergonomic chair and desk setup. An external keyboard and mouse for laptop use, along with positioning your screen at eye level, can help you maintain a neutral posture.
Mindful Device Usage
Be mindful of how much time you spend on small-screen devices. Switch to larger screens or use voice commands when possible. If you must use your phone or tablet frequently, hold it at eye level rather than looking down.
Heat or Ice Therapy
Applying heat or ice to the neck and upper back can help reduce inflammation, relieve muscle tightness, and ease pain. Use ice for acute pain and heat for chronic tension.
Need More Help? Come See Us at Parham Physiotherapy!
If you’ve tried the above strategies and are still experiencing neck pain or discomfort, we can help! At Parham Physiotherapy, we’ll assess your posture and identify any imbalances or weaknesses in the muscles that support your neck and upper back. We offer personalised advice and exercise programs to address your specific needs.
We also use various treatments, including manual therapy, soft tissue treatments, acupuncture, and taping techniques, to relieve joint stiffness, trigger points, and muscle tension.
Credit given to GMB-Fitness for use of image!