It’s January—fresh starts, big plans, and that unmistakable optimism that this year will be different. But while you’re setting your goals, have you stopped to think about the more inconspicuous habits that are affecting your health?
With hours spent staring at screens—whether it’s laptops for work, phones for scrolling, or TVs for a bit of escapism—our necks are taking a hit. The festive binge-watching sessions and late-night texting marathons may be over, but the discomfort lingers. That nagging tension in your shoulders, the stiffness creeping in as you try to look over your shoulder—welcome to the reality of “Tech Neck.”
Sound familiar? Don’t worry, you’re not alone. The start of the year is a perfect time to tackle this modern nuisance head-on, and we’re here to help you do just that.
What Is Tech Neck, and Why Should You Care?
Tech Neck isn’t just a clever name; it’s a genuine condition that’s becoming as common as Wi-Fi. It happens when you tilt your head forward for long periods to look at a screen. Now, here’s the kicker—your head isn’t exactly a lightweight. In a neutral position, it weighs about 5–6kg. But for every few degrees you tilt it forward, the strain increases dramatically. By the time you’re craning at a 60-degree angle (think scrolling Instagram or typing an email on your phone), your neck is bearing the equivalent of about 27kg.
Let that sink in. That’s the same as carrying a sack of potatoes around your neck for hours.
So, what does all this extra weight do? Over time, it stresses your neck muscles, causes tension in your shoulders, and can exacerbate back pain. The result? A cluster of symptoms that might sound familiar:
- Aches and stiffness: Particularly in the neck, shoulders, and upper back.
- Headaches: Often triggered by tight muscles in the neck and base of the skull.
- Reduced mobility: Finding it harder to turn your head or look up comfortably.
- Tingling or numbness: In severe cases, nerves can become compressed, causing strange sensations in your arms or hands.
These symptoms don’t just ruin your comfort—they can mess with your sleep, zap your energy, and leave you irritable. And while it might start as an occasional annoyance, ignoring Tech Neck could lead to longer-term problems like chronic pain or even permanent spinal issues.
The Role of Ergonomics
If you’ve ever tried working from a less-than-ideal desk setup, you’ll know just how unforgiving it can be. Ergonomics—the science of creating a workspace that supports your body—can make all the difference when it comes to preventing and managing Tech Neck.
Here’s the first thing to check: how are you holding your phone or sitting at your desk? If you’re craning downwards, slouching into your chair, or twisting awkwardly, it’s time to make some changes.
- Screen position matters: Your monitor or laptop screen should be at eye level. If it’s not, prop it up with a stand or stack of books. For phones, bring the screen up to your face rather than dropping your head.
- Chair check: A good chair can work wonders. Make sure it supports your lower back and allows your feet to rest flat on the floor.
- Keyboard and mouse placement: Keep these close to your body, at a height where your elbows stay comfortably bent at 90 degrees.
- Standing desks: Switching between sitting and standing throughout the day helps to keep your posture dynamic. Bonus points if you throw in a stretch or two!
But even with a perfectly arranged setup, staying still for too long isn’t great for your body. Set a timer to get up and move every 30 minutes. Roll your shoulders, stretch your neck, or take a quick lap around the room. These small actions add up and can prevent Tech Neck from becoming a permanent fixture in your life.
How Physio Connect Can Help
At Physio Connect, we’ve seen first-hand how Tech Neck can creep into daily life, turning what feels like minor discomfort into a persistent issue. We understand that in a world filled with screens, it’s not realistic to just stop using them—but that doesn’t mean you have to live with the aches and pains.
Here’s how we can support you:
Comprehensive Assessments: Our first step is always understanding your story. We look beyond the pain to figure out what’s really going on—whether it’s posture, a poorly set-up desk, or habits that are putting unnecessary strain on your body.
Tailored Treatment Plans: No two people are the same, and neither are our treatment plans. From targeted manual therapy to restore movement, to strengthening exercises that support long-term recovery, we focus on what works best for you.
Expert Ergonomic Advice: Tech Neck often begins in the workplace—or wherever you’re spending the most screen time. We provide practical, actionable tips to adjust your environment, whether it’s raising your monitor, improving chair support, or simply incorporating more movement into your day.
Holistic Approach to Care: Tech Neck isn’t just about your neck; it’s about how your entire body works together. Our integrated care considers your shoulders, spine, and overall alignment to create lasting change—not just a quick fix.
The ultimate goal? Helping you feel better so you can get back to doing what you love, whether that’s working productively, playing with the kids, or simply moving without pain.
Get Your Assessment Today
Tech Neck doesn’t have to be the price you pay for modern living. At Physio Connect, we’re here to help you move better, feel stronger, and reclaim your comfort. Whether it’s a personalised treatment, practical advice, or just someone who understands what you’re dealing with, we’ve got your back (and your neck). Ready to feel the difference? Book your appointment today—your neck will thank you.