Tag Archives: neck pain treatment

Back Pain, Ergonomics, Headaches: Neck Pain, neck pain, Physiotherapy, Posture

Tech Neck: Why Modern Screen Habits Are Causing Neck & Shoulder Pain

Leave a comment

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?

Looking down at your laptop or while writing on the desk can put your neck into an awkward posture. Talk to your physiotherapist to learn different strategies and aids that can prevent this.

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

Manual therapy improves mobility, reduces stiffness and can alleviate pain. With continued treatments, benefits will become longer lasting and more effective

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!

neck pain, Neck pain Treatment Mississauga, Physiotherapy, Vestibular Rehabilitation, Vestibular Rehabilitation

Cervicogenic Dizziness: Can Physiotherapy Help Vertigo?

Leave a comment

What is cervicogenic dizziness?

Cervicogenic dizziness is a type of vertigo or imbalance that originates from dysfunction in the neck, particularly the cervical spine. Unlike inner ear (vestibular) or neurological dizziness, this form of dizziness is related to how your brain interprets signals from the muscles, joints, and nerves in your neck.

Key characteristics include:

  • A sensation of unsteadiness or disorientation
  • Dizziness triggered by neck movements or poor posture
  • Often accompanied by neck pain, stiffness, or headaches

What causes it?

People who have cervicogenic dizziness will complain about issues with their neck as well.

The upper cervical spine has rich sensory input that communicates with your brain to help control balance and spatial awareness. When there’s an injury (like whiplash), chronic poor posture (like from prolonged screen use and/or desk work), or joint dysfunction, the brain may receive conflicting signals — leading to dizziness.

Common causes include:

  • Whiplash injuries (common from motor vehicle accidents)
  • Degenerative disc disease
  • Cervical spondylosis
  • Muscle tension or strain

How does Physiotherapy help?

Physiotherapy plays a vital role in both diagnosing and treating cervicogenic dizziness. A comprehensive assessment will include a detailed history, postural evaluation, and specific tests to rule out vestibular or neurological causes.

Treatment typically includes:

1. Manual therapy

Gentle joint mobilizations and soft tissue techniques can help restore normal movement and reduce muscle tension in the neck

2. Postural retraining

Improving posture through targeted exercises and ergonomic advice can reduce strain on the cervical spine. This includes things like reducing sedentary time, taking regular breaks from desk work, or adjusting the setup of your work station.

3. Vestibular rehabilitation

In cases where the inner ear also plays a role, vestibular exercises may be incorporated to improve balance and coordination

4. Neck strengthening and mobility exercises

Gradual strengthening and stretching of the neck muscles help support proper function and reduce symptoms over time

5. Education and self-management

Understanding the condition and learning strategies to manage flare-ups empowers our patients and promotes long-term recovery and maintenance

What can I do to manage cervicogenic dizziness at home?

  • Maintain a neutral neck position, especially when using screens
  • Take frequent breaks from sitting to stretch and move
  • Use a supportive pillow that keeps your neck in alignment at night
  • Avoid quick or jerky head movements
  • Practice stress management techniques to reduce muscle tension

Looking for help with dizziness or neck pain?

Look no further than PhysioNow! Our expert Physiotherapists, Massage Therapists, and Manual Osteopaths can help you recover from your problems, whether it is a pain, injury, or other. With 10 locations across the GTA and free parking, we are the right location for you! Book with us today for your first assessment and treatment!

Headaches: Neck Pain, neck pain, Neck pain Treatment Mississauga, Physiotherapy

Cervicogenic Headaches: Is your Headache Coming from Your Neck?

Leave a comment

What is a cervicogenic headache?

Firstly, the term “cervicogenic” means produced by the neck. Thus, cervicogenic headaches arise from structures in the neck. Namely, the upper cervical and atlanto-occipital joints are affected, and the resultant pain is perceived in the head and face. 

The main symptoms of a cervicogenic headache are a combination of unilateral pain (more or isolated pain on one side), and diffuse shoulder and arm pain on the same side of the headache. 

Why do these headaches happen?

A cervicogenic headache is thought to be a referred pain from irritation in cervical structures. Specifically, it is the structures that are supplied by the C1, C2, and C3 nerves. Therefore, any of the structures supplied by the C1–C3 spinal nerves could be the source for a cervicogenic headache. 

Oftentimes, it is hard to pinpoint the exact structure. This may include the joints, disc, ligaments, and musculature. Additionally, the lower cervical spine may play an indirect role in pain production if it is dysfunctional, In fact, this finding is more common in patients with a history of whiplash.

How do we differentiate cervicogenic headaches from other types?

Stiffness and pain in the neck joint and musculature is found in cervicogenic headaches

Cervicogenic headaches usually have a unique set of symptoms and when tested in clinic, have a clear relationship with the neck. If you are interested in other headache types you may find more information at headache.org. The following is the clinical presentation of a cervicogenic headache:

  1. Unilateral dominant headaches, usually start at the back and wrap around to the front
  2. Decreased neck range of motion and reports of stiffness
  3. Headaches are increased by neck movements or certain postures 
  4. Tenderness to the touch on the upper cervical spine 
  5. Weakness in the deep neck flexor musculature
  6. Patients have increased tightness and trigger points in upper trapezius, levator scapulae, scalenes and suboccipital extensors 

It is rare to have other symptoms with cervicogenic headaches like light and noise sensitivity, visual disturbances, or vomiting, which helps to differentiate it from other headache types like a migraine.

How do I treat my headache?

Luckily, Physiotherapy Treatment has been shown to be effective in managing cervicogenic headaches. The following are potential types of treatments and exercises that may be used during a session:

  • Cervical spine manipulation or mobilization
  • Strengthening exercises including deep neck flexors and extensors 
  • Thoracic spine thrust manipulation & exercise 
  • C1-C2 Self-sustained Natural Apophyseal Glide (SNAG) shown to be effective for reducing cervicogenic headache symptoms
  • Re-education of good posture habits 
  • Trigger point therapy 

Having issues with headache and neck pain?

Look for relief with PhysioNow! With 10 locations across the GTA from Burlington, Oakville, Mississauga and Etobicoke, we have many experienced clinicians ready to help you feel better. Our Registered Physiotherapists and Massage Therapists are all experts at working with headaches and neck pain. Get started with your pain relief journey and book with PhysioNow today!

Motor Vehicle Accidents, neck pain, Neck pain Treatment Mississauga

Whiplash and Car Accidents: What You Should Know

Leave a comment

According to the Ministry of Transportation, 2023 saw a total of 49 106 drivers involved in collisions. Of these thousands, it is estimated that up to 83% of individuals will develop whiplash after a car accident. Unfortunately, this makes whiplash the most common injury developed after a car accident and something Physiotherapists see all the time in practice. If you have had a recent car accident and are experiencing neck pain, read on to find out more about whiplash.

What is Whiplash?

Whiplash injuries, also known as Whiplash Associated Disorder or WAD, is an injury of the neck’s soft tissues. The cause is due to a rapid acceleration and/or deceleration movement, exactly like a car accident. For example, some of the tissues that may be affected include the vertebral joints, discs, muscles, tendons, ligaments, and more. The whiplash movement puts a lot of force through these tissues resulting in a strain, sprain, or tear type of injury.

What does a Whiplash injury feel like?

Sometimes, the symptoms after a car accident may not manifest until a couple hours or even days later. Symptoms may last days, weeks, or even months depending on the severity. The most common signs and symptoms include

  • Difficulty with movements involving the neck
  • Difficulty checking your blind spot
  • Pain and stiffness in the neck
  • Headaches, may be worse on one side
  • Dizziness or disequilibrium
  • Difficulty finding a comfortable position to sleep or difficulty falling asleep due to neck pain

Physiotherapy Treatment for Whiplash injuries

Luckily, treatment exists after a Whiplash Injury. If your injury was sustained from a car accident, Motor Vehicle Accident Rehabilitation with Physiotherapy is the most common form of treatment afterwards. However, no matter the mechanism of injury whether it be a car accident, falls, other traumas, sports injuries or more, Physiotherapy treatment is available. This includes a comprehensive assessment with a Registered Physiotherapist and the development of a personalized treatment plan for your Whiplash injury, and other impairments you may have. Treatments that may be included are:

  • Manual therapy on the neck
  • Therapeutic exercises including stretching and strengthening
  • Retraining neck proprioception
  • Electrotherapy for pain relief
  • Cryo and heat therapy
  • Individualized back to work/sport/activity plan

Your Physiotherapist will work closely with you to treat your pain and bring you relief from your symptoms.

How do I get Physiotherapy Treatment for my Whiplash injury?

Depending on whether your source of injury was a car accident or not, there are several paths available. Anybody is welcome to come into our PhysioNow clinic and a doctor’s note is only necessary if your insurance requires it for reimbursement. It is not necessary to have insurance to have Physiotherapy treatment either, and you may choose to pay out of pocket. Please check our Fees and Financing page for more detailed information.

If you have sustained this injury due to a car accident, then after reporting your accident you should have received a claim number. In this case, your adjustor will usually provide your contact information to the clinic and we will give you a call to set up your first appointment. Additionally, you will be covered under Motor Vehicle Accident Insurance as well as any extended health benefits you may have.

If you’re ready to get started with Neck Pain Treatment and Whiplash Injury Treatment today, look for PhysioNow. We have 10 clinics across the GTA to choose from with free parking, extended hours, and private treatment rooms. Book with PhysioNow today for your first assessment and treatment!