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Read ReviewsIf most of your day ends with a stiff, aching neck and tight shoulders, your smartphone and laptop might be to blame. "Tech neck" is the informal name for a postural disorder caused by looking down at digital screens for long periods of time, and it is one of the most common reasons people book a physiotherapy consultation.
This article discusses what causes tech neck syndrome, the symptoms to look out for, and the most effective physiotherapy treatments and exercises available.
Tech neck syndrome refers to the pain and discomfort associated with forward head posture, a condition caused by repeatedly looking down at a phone, tablet, or computer screen. An adult human head weighs between 10-12 pounds when held in a neutral position, but for every degree your head tilts forward, an additional pound is placed on your cervical spine.
When holding your head at a 45-60 degree angle for extended periods of time (a common posture when looking at screens below eye level), the muscles of the nape of the neck and upper back must exert 40-60 pounds of force to hold your head up - putting immense strain on the spine.
There are many reasons why someone might develop tech neck syndrome, but the most common causes are related to spending long amounts of time looking down at digital screens:
Many people with tech neck initially experience only minor discomfort, but these symptoms often become more severe over time as bad postural patterns persist. The most common symptoms of tech neck syndrome are:
Sometimes, symptoms of radiculopathy (nerve pain) in the affected upper extremity may occur, often presenting as tingling, numbness, or weakness in the hands and/or fingers. In these instances, it is recommended to seek physiotherapy or medical treatment as soon as possible to prevent permanent nerve damage.
A physiotherapy assessment for tech neck typically consists of a postural analysis (to measure forward head angle), range of motion tests, and manual muscle testing of the deep neck flexors and stabilizers. During this assessment, physiotherapists will also evaluate the upper trapezius, levator scapulae, and suboccipital muscles for trigger points and signs of overuse.
Physiotherapists will also screen for red flags (indications that further diagnostic tests are necessary) such as nerve irritation symptoms or signs of instability in the cervical spine.
The good news is that physiotherapy is highly effective for treating tech neck syndrome. As a patient, you can expect a customized combination of treatments to address both the musculoskeletal and postural causes of your condition:
Here are a few simple but effective exercises that are often prescribed by physiotherapists to reduce the symptoms of tech neck syndrome. Note: Consult with a healthcare provider before beginning any new exercise, and stop immediately if you experience sharp or increased pain.
While sitting or lying down, gently tuck your chin inwards so that you create a "double chin", avoiding flexing your head forward or down. Hold for five seconds, then return to the starting position. Aim for 10 repetitions, two to three times per day.
Benefit: Chin tucks reduce forward head posture by targeting the deep neck flexor muscles that are often weak in people with tech neck.
Place your forearms on a door frame with your elbows bent at ninety degrees. Slowly step forward until you feel a stretch across your chest. Hold for 20 to 30 seconds, then return to the starting position. Repeat two to three times per day.
Benefit: This stretch reduces the tension in pectoral and upper trapezius muscles that contribute to rounded shoulders.
Sit or stand with good posture and gently squeeze your shoulder blades together and downwards, as if trying to hold a pencil horizontally between them. Hold for five seconds. Do 10 to 12 slow repetitions for best results.
Gently tilt your ear towards one shoulder until you feel a stretch on the opposite side of your neck; hold for 20 to 30 seconds per side.
While sitting up straight, place your hands behind your head and gently lean back over the back of a sturdy chair to open up your upper back. Perform 8 to 10 slow repetitions to improve thoracic extension and reduce stiffness.
Here are several simple lifestyle changes everyone can make to reduce their risk of developing tech neck syndrome:
Most people who experience minor stiffness or discomfort from spending long hours at a computer or using their smartphones can benefit from the self-care measures outlined in this article. However, anyone experiencing more serious or chronic forward head posture should consider booking a physiotherapy assessment, especially if they also experience headaches or symptoms of radiculopathy (nerve pain).
Seeking early intervention can help prevent minor postural deviations from developing into a chronic condition, and a physiotherapist can prescribe customized treatments that will reduce your symptoms long-term.
Tech neck is one of the most common conditions we see at Sterling Physiotherapy, and it is also highly treatable. If you are suffering from neck pain, stiffness, or headaches that are impacting your daily life, our experienced physiotherapists can develop a custom treatment plan that will reduce your pain and teach you how to improve your posture for the long term.
Tech neck syndrome is a postural condition caused by repeatedly looking down at digital screens, which places abnormal strain on the musculoskeletal system of the neck and upper back.
Yes, tension in the upper trapezius and suboccipital muscles is a major cause of tension-type headaches that frequently occur as a result of tech neck syndrome.
Depending on the severity of your condition and how consistent you are with your treatment and home exercises, most people begin to notice significant improvement within a few weeks of starting physiotherapy.
In most cases, yes. Chronic forward head posture can often be successfully corrected through consistent physiotherapy treatment, strengthening, and ergonomic adjustments.
