Do you notice neck stiffness, soreness, or tension after scrolling on your phone or sitting at a computer all day? This sensation is increasingly common as our daily lives become more integrated with digital devices. Neck pain is one of the most frequent musculoskeletal complaints in adults, and while screens are a necessity for most, the physical toll they take is often a result of how we interact with them.
At Richmond Steveston Physiotherapy & Sports Injury Clinic in Richmond, BC, we specialize in identifying the mechanical drivers of “tech neck.” This condition is highly treatable through a combination of movement education, targeted loading, and manual therapy.
What Is Tech Neck?
Tech neck refers to the neck pain, stiffness, and postural strain caused by prolonged forward head posture. This usually occurs when looking down at a phone or leaning toward a laptop for extended periods.
Your head weighs roughly 10 to 12 pounds. When it sits directly over your shoulders, your neck muscles and joints handle that load efficiently. However, as the head tilts forward, the effective weight on your cervical spine increases. At a 60-degree angle (the typical position for texting) the stress on your neck can reach up to 60 pounds. Tech neck is not a sudden injury; it is the cumulative result of tissues being asked to tolerate more strain than they are currently prepared for.
Common Symptoms of Tech Neck
Tech neck does not always start with sharp pain. Many people notice subtle signs that gradually escalate. Common symptoms include:
- Neck stiffness or aching, especially at the end of the day.
- Headaches that start at the base of the skull (tension-type headaches).
- Tightness through the shoulders and upper back.
- Reduced ability to turn or tilt the neck comfortably.
- A heavy or fatigued feeling in the head.
- Pain that worsens specifically during or after screen use.
If left unaddressed, this persistent strain can contribute to increased sensitivity in the nervous system or irritation of the nerves that travel down into the arms and hands.
What Causes Tech Neck?
Forward Head Posture During Screen Use
Shifting your head forward increases the leverage on the cervical spine. This places the muscles at the back of the neck in a state of constant contraction to keep the head from falling further forward.
Prolonged Static Positions
Even a “comfortable” position becomes problematic when held for hours. Static loading leads to the buildup of metabolic byproducts that trigger the sensation of fatigue and pain.
Weak Postural Muscles and “Creep”
When deep neck flexors and upper back muscles lack endurance, the ligaments and connective tissues begin to take the strain—a phenomenon known as “tissue creep.” Over time, this makes the joints more sensitive to movement.
Limited Upper Back (Thoracic) Mobility
A stiff mid-back forces the neck to do more of the work. If your upper back cannot extend properly, your neck has to crane forward just to keep your eyes level with your screen.
How Physiotherapy Helps Tech Neck
Physiotherapy focuses on addressing both the immediate symptoms and the long-term capacity of your tissues. At Richmond Steveston Physiotherapy & Sports Injury Clinic, treatment is individualized based on your specific lifestyle and movement patterns.
The Role of Load Management and Strength
Current evidence suggests that simply “stretching” tight muscles provides only temporary relief. To solve tech neck, we must improve tissue tolerance. By strengthening the deep neck flexors and scapular stabilizers, we give your body the “armor” it needs to handle a workday without becoming symptomatic.
Manual Therapy and Mobility
Hands-on treatment, such as joint mobilization and soft tissue release, can help “reset” the nervous system and reduce acute muscle guarding. When combined with thoracic mobility exercises, this allows for a more effortless upright position.
Simple Tech Neck Prevention Strategies
Small, consistent changes to your “movement hygiene” often yield the best results.
- The Eye-Level Rule: Bring your phone up to your eyes instead of dropping your chin to your chest.
- The 30/30 Rule: Every 30 minutes, take 30 seconds to look up, roll your shoulders, and tuck your chin gently to reset your position.
- Variable Postures: If you use a laptop, consider an external keyboard and a laptop stand to keep the screen at eye height.
- Movement Snacks: Incorporate “Y-W” stretches or chin tucks throughout the day to re-engage postural muscles.
When Should You See a Physiotherapist?
You should consider an assessment if your neck pain:
- Lasts more than a few days or keeps returning despite rest.
- Is associated with headaches, dizziness, or jaw pain.
- Causes arm pain, numbness, or tingling.
- Interferes with your ability to focus at work or sleep at night.
Early intervention often leads to faster recovery and prevents the development of chronic movement compensations.
Take the Pressure Off Your Neck
Tech neck is a product of our environment, but it does not have to be your “normal.” By improving your mobility and building a stronger foundation, you can use your devices without constant discomfort.