Beyond the "Tech Neck": A Guide to Understanding and Relieving Neck Pain

In our modern world, we are more connected than ever—and our necks are paying the price. Whether you’re scrolling through your phone, working at a laptop, or driving for long hours, your neck (the cervical spine) is under constant demand.

Neck pain is one of the most common reasons patients visit our clinic. The good news? Most neck pain is mechanical, meaning it relates to how we move (or don’t move) and can be significantly improved with the right approach.

Understanding the "Heavy Head"

Did you know that the average human head weighs about 5kg? When your head is balanced perfectly over your shoulders, your muscles handle this weight easily.

However, for every inch you tilt your head forward (common during phone use), the effective weight on your neck muscles doubles. This "Forward Head Posture" is a leading cause of chronic tension.

Common Causes of Neck Pain

1. Postural Strain: Prolonged static positions that fatigue the deep stabilising muscles.

2. Cervicogenic Headaches: Pain that originates from the joints or muscles of the upper neck and refers up into the head.

3. Disc Irritation: The "cushions" between your vertebrae can become sensitised, sometimes causing pain that radiates into the shoulder or arm.

4. Joint Stiffness: The small "facet" joints in your neck can become stiff, limiting your ability to check your blind spot while driving.

   
   

The Physiotherapy Toolkit: 3 Tips for Relief

If you’re feeling the pinch, try these strategies to reset your system:

1. The "Chin Tuck" Reset

This exercise strengthens the deep neck flexors—the "core" of your neck.

• Sit tall and look straight ahead.

• Gently draw your chin straight back (as if making a double chin).

• Hold for 3 seconds and release.

• Repeat 10 times.

2. The 30/30 Rule

The neck hates being still. Every 30 minutes, take 30 seconds to move. Roll your shoulders, look slowly over each shoulder, and take a deep breath. This restores blood flow to tired tissues.

3. Optimise Your Workspace

Your environment often dictates your posture. Use the table below to check your setup:

Feature	The Goal	Why?
Monitor Height	Top third of the screen at eye level.	Prevents "tucking" or "poking" the chin.
Elbow Position	Rested at 90 degrees by your side.	Reduces the load on the Upper Trapezius muscles.
Feet	Flat on the floor.	Provides a stable base for the spine.

When Should You See a Physiotherapist?

While most neck pain settles with movement and time, you should seek professional help if you experience:

• Pain that radiates down the arm or into the hand.

• Numbness, tingling, or "pins and needles."

• Loss of strength in your grip.

• Pain that is getting progressively worse or prevents sleep.

• Pain that is not improving

  
  

A physiotherapist can provide; manual therapy, provide soft tissue techniques to help with pain, give you a personalised plan to prevent the pain from returning.

If you want help with your tech-neck or have neck pain book an appointment, so we can start to make you feel better.