Scrolled All Day? Here’s How to Fix Your "Tech Neck"!

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The Sports Injury Clinic

Steve Dillon

August 7, 2025

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In today's digital age, most of us spend countless hours hunched over smartphones, tablets, and computers. This has led to a modern condition known as "Tech Neck", a term that describes neck pain, stiffness, and even injury caused by prolonged screen use and poor posture.

What Causes Tech Neck?

Tech Neck, also called “Text Neck,” develops gradually from repeatedly looking down at devices. The forward head position places excessive stress on the neck muscles, ligaments, and cervical spine. Over time, this can lead to chronic pain, inflammation, and even structural changes in the spine.

Common Symptoms:

  1. Short-Term Symptoms:
  • Neck and shoulder stiffness
  • Upper back tightness
  • Occasional headaches and neck pain
  1. Long-Term Effects:
  • Persistent pain and reduced mobility
  • Postural imbalances
  • Numbness or tingling in the hands
  • Cervical spine degeneration
  • In severe cases, complications like herniated discs or nerve compression

Tech Neck is increasingly common, but preventable. Simple changes in posture, regular stretching, and mindful screen habits can go a long way in protecting your neck and spine. If symptoms arise, don’t ignore them. Early intervention can make a big difference!

Treatment and Recovery:

1. Mild cases often improve with:

  • Improved posture
  • Regular stretching
  • Ergonomic adjustments
  • Over-the-counter pain relief

2. Moderate to severe cases may require:

  • Physical therapy
  • Targeted neck and upper back strengthening
  • Consistent lifestyle changes

When do I Seek Help?

If you experience persistent neck pain, tingling in the arms, or changes in posture, it’s time to consult a healthcare professional (like a Myotherapist). A physical assessment can help identify tech neck and guide a tailored treatment plan. Book an appointment at The Sports Injury Clinic for expert care and support.

www.tsic.com.au

You can follow the below tips while you wait for your appointment!

5 Simple Exercises to Relieve Tech Neck

1. Chin Tucks: Strengthens deep neck muscles

2. Hand to Ear Stretch: Loosens lateral neck muscles

3. Chin Tucks: Reduces forward head posture

4. Cobra Pose: Opens the chest and strengthens the spine

5. Book Opener: Improves thoracic mobility

5 Lifestyle Habits to Prevent Tech Neck

1. Keep your spine aligned

2. Use a standing desk or ergonomic setup

3. Take frequent breaks

4. Roll your shoulders back throughout the day

5. Limit screen time, especially on handheld devices

*Remember to consult your health care professional for a more tailored plan to suit you.

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