"Tech Neck: The Modern Pain of Poor Posture and How to Fix It"

21 August,2025

In the hyperconnected world of today, a lot of us spend endless hours staring at displays, whether they be desktops, laptops, tablets, or phones. Technology has changed our lives, but it has also brought about a new physical ailment called tech neck. In our experience as physiotherapists, complaints of neck and upper back pain are on the rise, and bad posture from extended screen time is often the root cause of these issues.

WHAT IS TECK NECK

Tech Neck (also referred to as "text neck") is the term used to describe the posture issues and neck pain that result from extended forward head posture, which is the position you're in while you're continuously staring down at a screen. With time, this may result in:
 

• Shoulder and neck ache
• Back stiffness in the upper region
• Headache
• Tingling or numbness in the arms
• Decreased Neck range of motion
• Spinal degeneration and chronic musculoskeletal problems may result if left untreated.

HOW DOES IT OCCUR

A human head in its neutral state weighs roughly 10 to 12 pounds. The stress on the cervical spine, however, increases dramatically when you tilt your head forward. When you swipe through your phone, you often bend your neck 45 degrees forward, which can put up to 49 pounds of weight on it.
Pain and dysfunction are exacerbated by this recurrent strain, which also weakens the deep neck flexors and lower scapular stabilizers, tightens the upper trapezius and levator scapulae, and overstresses the cervical spine.

SYMPTOMS

Indiviuals with tech neck typically present with:

• Dull, aching pain in the neck or shoulders
• Muscle tightness, especially in the upper traps and suboccipital region
• Forward head posture and rounded shoulders
• Decreased neck range of motion
• Tension headaches
• In chronic cases, thoracic outlet symptoms (e.g., tingling in hands)

PHYSIOTHERAPY TREATMENT APPROACH

1. Postural Education

Awareness is key. Teach patients how to set up ergonomic workstations, adjust screen heights, and avoid prolonged flexed positions. Small changes - like using a phone at eye level -can make a big difference.

2. Manual Therapy

Hands-on treatment can help reduce muscle tension, restore joint mobility, and promote blood flow. Common techniques include:

• Soft tissue release
• Joint mobilizations
• Trigger point therapy

3. Therapeutic Exercises

We create tailored programs to:

• Strengthen deep neck flexors and postural muscles (like rhomboids and serratus anterior)
• Stretch tight structures (e.g., pectorals, upper traps)
• Restore proper movement patterns

4. Neural Mobilization

If there are signs of nerve irritation (tingling, numbness), use neurodynamic techniques to mobilize the nervous system and reduce symptoms.

5. Long-Term Habit Changes

We work with patients to develop sustainable movement habits, including regular breaks from screens, better posture in daily tasks, and functional exercises that support healthy spinal mechanics.

Prevention Tips

To reduce your risk of developing tech neck:

• Raise your screen to eye level
• Take breaks every 30–45 minutes — stand, stretch, and reset posture
• Use a lumbar support to promote upright sitting
• Engage in regular physical activity that strengthens postural muscles
• Practice chin tucks and scapular retraction exercises daily

NOTE

Tech neck is a modern problem, but with the right guidance, it's entirely manageable- and preventable. As physiotherapists, our role is to help patients reclaim comfort, improve posture, and build long-term resilience against the demands of modern life. If you’re experiencing persistent neck or shoulder discomfort, don’t ignore it. Early intervention can save you from long-term complications.

In the hyperconnected world of today, a lot of us spend endless hours staring at displays, whether they be desktops, laptops, tablets, or phones. Technology has changed our lives, but it has also brought about a new physical ailment called tech neck. In our experience as physiotherapists, complaints of neck and upper back pain are on the rise, and bad posture from extended screen time is often the root cause of these issues.