Unfortunately, Tech Neck, or neck and shoulder pain due to devices, have quietly become one of the most common complaints we see in our PhysioNow clinics today. With the rise of remote work, longer hours on laptops, back-to-back virtual meetings, and constant phone use, many people are experiencing a new kind of discomfort known as Tech Neck. This condition is more than just stiffness, it affects posture, sleep, concentration, and overall well-being.
What is tech neck?
Tech Neck describes pain and tightness caused by prolonged screen time in everyday life. The human body is not designed to spend hours leaning forward, rounding the shoulders, or keeping the neck bent. However, many people unknowingly hold these positions for long periods every day. Over time, this posture overloads the neck, upper back, and shoulder muscles, causing tension, fatigue, and reduced mobility.
One of the biggest challenges with modern screen habits is that they often become part of your routine without realizing it. You might start your day on a laptop, switch to your phone, move to online meetings, scroll during breaks, then end the day watching TV, all involving the same forward-head position. Even if you try to sit up straight, long hours eventually take a toll. The good news is that physiotherapy can help relieve these symptoms and teach you how to protect your body from ongoing strain. With a combination of hands-on therapy, strengthening exercises, posture improvement, and ergonomic advice, most people experience noticeable relief within a few sessions.
What are the common signs and symptoms?
- Comes on gradually, usually worsening over time
- Constant stiffness, tightness, and/or pain in the neck, shoulders, and upper back
- Headaches that start from the base of the skull
- Sharp pain when turning your head
- Fatigue or heaviness in the neck
- Pain between the shoulder blades
- Tingling or numbness down the arm in some cases
- Reduced ability to turn your head
- Difficulty holding postures for longer periods of time
Why does tech neck happen?
Screen use has changed dramatically in the last few years. The pandemic increased work-from-home setups, often in non-ergonomic environments like sofas, dining tables, or beds. Many people still use these setups today, leading to more frequent neck pain. Other contributing factors include poor ergonomic habits such as:
- Long hours without movement or changing posture
- Improper office set up ex. screen off to the side chair height
- Use of handheld devices or laptops in laps
How does physiotherapy treat it?
Physiotherapy offers a well-rounded approach to reducing pain, improving posture, and preventing symptoms from returning. A physiotherapist identifies which muscles are tight, which are weak, and how your daily habits contribute to the problem. Here’s what treatment usually includes:
1. Hands-on manual therapy
Gentle hands-on techniques help reduce tension and pain in the affected areas.
This may include:
- Soft tissue release
- Cervical (neck) and thoracic (upper-back) joint mobilizations
- Assisted movements and muscle stretching
- Trigger point release
2. Postural training
Many people are unaware of how much daily posture contributes to pain. Physiotherapy helps you understand simple posture corrections you can use while working, texting, or relaxing. These small habits make a big difference over time.
You will learn:
- Neutral head and neck position
- Proper alignment for sitting, standing
- How to reduce forward-head posture
- How to sit actively rather than slouch
- How to self-manage your posture
3. Strengthening exercises
Weak muscles around the neck and upper back make it difficult to maintain good posture. Strengthening these areas helps the body support long hours of daily tasks. You will be provided with a personalized home exercise program to support your success.
Your physiotherapist may include exercises for:
- Deep neck flexor muscles
- Shoulder blade stabilizers
- Upper-back strength
- Core support to reduce slouching
4. Mobility program
Stretching helps reduce tightness caused by long hours of sitting. Additionally, if you have lost some range of motion these will help you restore them. Conveniently, these can be done at home or during work breaks. Common stretches include:
- Chest opener/pec stretch
- Upper trapezius stretch
- Levator scapula stretch
- Thoracic spine mobility exercises
- Shoulder blade mobility
5. Ergonomic advice
Your physiotherapist can help you adjust your workstation to reduce strain. Sometimes, just a few small adjustments can significantly reduce neck pain. Your physiotherapist can evaluate your specific setup and give persaonlized recommendations. For example, they may recommend:
- Raising your laptop or monitor
- Adjusting your chair height
- Using a lumbar cushion
- Maintaining screen at eye level
- Supporting your arms while typing
- Avoiding working from the couch
Need help with neck pain?
Look for PhysioNow! We have many expert Physiotherapists, Massage Therapists, and Manual Osteopaths that can help you with your neck pain, shoulder pain, or back pain. We have 10 locations across the GTA including Burlington, Oakville, Mississauga, and Etobicoke. Book with PhysioNow today for your first assessment and treatment!
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