Physical therapy for tech neck?
This is an inquiry we’re seeing with growing frequency here at our physical therapy clinic in New York City.
In today’s digital age, our phones, tablets, and laptops keep us connected.
But they’re also wreaking havoc on our posture.
If you’re experiencing nagging neck pain, stiffness, or headaches after a long day of scrolling or typing, you may be dealing with a modern condition known as “tech neck”.
Tech neck is not an official diagnosis – you won’t find it in any medical textbooks.
But it’s a growing concern among those of us who have a smartphone – which is just about everyone these days.
At Mobility Health Physical Therapy, we specialize in chronic and acute pain physical therapy and helping our clients regain strength, mobility, and comfort.
This is something we’ve been passionate about for quite some time here at the clinic.
So much so that our very own Dr. Gina Williams, DPT was recently a guest contributor on Good Morning America to talk about tech neck.
You can watch the segment below.
So, in this article, we take a deeper look into tech neck.
What is tech neck?
What are tech neck symptoms?
And is it possible to fix tech neck?
Keep reading to find out.
What Is Tech Neck?
As mentioned earlier, “tech neck” isn’t an official diagnosis.
Instead, it’s a casual name for another diagnosis – cervical kyphosis.
Kyphosis is a condition where your spine curves forward further than what’s considered normal.
You can get kyphosis in different parts of your spine, but today we’re looking at your cervical area.
That’s your neck – it’s the top of your spine, including the first seven vertebrae.
Cervical kyphosis is a type of repetitive strain injury.
These are injuries caused by repetitive strain on a specific part of your body.
Carpal tunnel syndrome is perhaps the most well known one, but there are many others.
We’ll go further into detail about kyphosis in a future article – but for today, we’ll keep calling it tech neck, to keep it simple.
When you tilt your head forward to look at a screen, the weight your neck supports increases dramatically.
A human head weighs around 10 to 12 pounds, but when it’s tilted forward 45 degrees, that weight can feel more like 49 pounds.
This constant forward head posture puts stress on the muscles, ligaments, and joints of your neck and upper back.
That leads to the inflammation, muscle fatigue, and chronic neck pain we commonly associate with tech neck.
Over time, poor posture from screen use can cause lasting changes in spinal alignment and mobility.
What Are Tech Neck Symptoms?
Tech neck symptoms can vary from person to person.
But the most common symptoms are pain and stiffness in your neck and upper back.
Other symptoms of tech neck can include:
- Shoulder tension
- Headaches, especially at the base of the skull
- Reduced range of motion in the neck
- Tingling or numbness in the arms or hands
- Jaw tightness or TMJ discomfort
- Poor postural changes like forward head or rounded shoulders
Many clients first come to us complaining of “just a little neck pain”.
But left untreated, tech neck can lead to more serious problems like nerve compression, disc issues, or chronic muscle imbalances.
How To Hold A Phone To Avoid A Tech Neck?
Like most repetitive strain injuries, tech neck is entirely avoidable.
In fact, a few small changes in your daily habits can make a big difference when it comes to tech neck.
Here are some quick tips to help you prevent tech neck.
1. Adjust Your Screen Height
Most importantly, it’s a good idea to have your device at eye level.
That’s true for any device you’re using.
Instead of looking down at your lap, hold your phone up so your head stays aligned with your spine.
This avoids the heavier weight pulling your spine down, and is the single most important thing you can do to avoid tech neck.
If you work from a laptop at a desk, consider stacking some books underneath it, so your screen is at eye level.
It may feel unusual at first, but this will help you rest your head above your shoulders.
2. Take Breaks Often
For many of us, using our devices is more than just habitually scrolling Instagram.
Plenty of work happens on digital devices as well.
So, if you work on your phone, try following the 20–20-20 rule.
Every 20 minutes, take a 20-second break.
During that break, look at something 20 feet away.
Take that opportunity to correct your posture as well.
3. Use Voice-to-Text Features
Of course, you may sometimes find yourself slipping out of these habits.
It happens to the best of us.
That’s why another way to avoid tech neck is to use the voice-to-text feature on your devices.
Rather than staring downward while you write a message, you can just speak it aloud.
4. Improve Your Core Strength
The better your posture, the more upright your body is.
And the more upright your body is, the longer you’ll be able to stay upright and move pain free.
A great way to help this is by improving your core strength.
Does Tummy Time Help With Tech Neck?
So those tips are great injury prevention measures.
But what if you already have tech neck?
If you have a baby in your life, you may already be familiar with tummy time.
It’s a popular way to help babies develop their muscles, reduce their risk of certain childhood diagnoses, and more easily explore the world around them.
Little Feet Therapy, a leading pediatric therapy clinic in Washington DC, goes into further detail in this article about tummy time and its importance in your child’s development.
But believe it or not, tummy time isn’t just for babies.
It can also benefit adults who spend too much time hunched over screens.
It’s simple — just lie on your tummy like you’re a toddler
Tummy time helps promote spinal extension, which counteracts the forward flexed posture that causes tech neck.
When you lie on your stomach and lift your head, you engage the deep neck extensors and upper back muscles that support good posture.
This position can also relieve pressure from the cervical spine and stretch the front of the shoulders and neck.
How Can Physical Therapy Help With Tech Neck?
Physical therapy is one of the most effective treatments for tech neck.
At Mobility Health Physical Therapy, we create personalized treatment plans designed to reduce pain, improve posture, and build lasting strength.
Our physical therapists will start with a postural assessment.
This is a full body posture analysis to see how tech neck is affecting your spine, shoulders, and muscle alignment.
From there, your physical therapist will put together a plan designed to address your symptoms.
This may include some hands on techniques like myofascial release, soft tissue massage, and joint mobilization.
It may also include some exercises to help you stretch shortened muscles and strengthen underused ones.
Especially the muscles in the neck, shoulders, and upper back.
From there, we’ll show you how to optimize desk, phone, or laptop setup to support your posture throughout the day.
Through guided movement and neuromuscular retraining, we’ll also help you re-learn how to hold your body in a neutral, pain-free position.
The goal is to help resolve your current pain, and make sure it doesn’t come back.
How Long Does It Take For A Tech Neck To Heal?
When it comes to healing timelines, everyone is different.
In particular, your timeline may vary based on things like:
- How long your symptoms have been present
- What your daily habits are like
- What you do for a living
- How consistent you are with treatment
However, many clients begin to feel noticeable improvement fairly quickly after starting physical therapy.
More chronic or complex cases may take longer.
The key is to address both the symptoms and the root causes of your pain.
With expert guidance and a bit of patience, tech neck is absolutely treatable.
Book Your Appointment With Our Physical Therapy Clinic Today
At Mobility Health Physical Therapy, we’re passionate about helping New Yorkers move better, feel better, and live pain-free.
Living a tech-filled life doesn’t mean you’re stuck with chronic pain.
Tech neck is a modern-day challenge – but the good news is, it’s treatable.
With the right physical therapy approach, you can relieve your neck pain, restore proper posture, and prevent future strain.
Our team of licensed physical therapists in Midtown Manhattan, NYC combines evidence-based techniques with personalized care to get you back to doing what you love.
If you’re struggling with neck pain, headaches, or poor posture from too much screen time, you’re not alone.
You don’t have to live with tech neck, and we’re here to help you heal.
Book your appointment with Mobility Health Physical Therapy today and start your journey to a pain-free, upright life.
