“Tech Neck” is a relatively new term used to describe the pain or discomfort people feel in their neck, upper back and shoulders due to holding a forward head position for prolonged periods of time while using phones and computers. Over time this position can lead to weakness of muscles in the neck, tightness of our chest muscles and stiffness of the joints of the neck and upper back. 

Management of neck issues in clinic

Our approach involves a thorough assessment of the neck, shoulder and upper back to determine the exact cause of the issue. We then develop a specific treatment programme to address the relevant findings of our assessment. This usually includes strengthening of muscles that are not as strong as they need to be (which also have a tendency to be tight because they’re weak) and getting stiff joints moving!

What can you do to reduce the likelihood of this being an issue for you?

👉Ergonomic setup:

Addressing factors in our environment that are contributing to the issue is key. Having screens set up at eye level and at a suitable distance is a good starting point. If you work from home or at a desk for long periods of the day it is also important to have your mouse and keyboard at elbow height. Reducing the overall amount of time spent on screens will help, if this is not possible try to incorporate regular movement breaks into your day.  If you are working from a laptop, using an external keyboard and mouse in conjunction with a riser will help to achieve a better position for both the screeen and the keyboard interface. (or link your laptop to a display monitor)

👉 Exercises: 

Incorporating specific exercises to move these areas a few times per week can go a long way in reducing the risk of this issue. Here are two of my go to exercises that you can try at home to improve movement of the neck and upper back.

🎯 Chin Tucks

This exercise can be done with or without a band. Tuck your chin in towards the wall behind you and hold for a few seconds. The band naturally adds some resistance, and can be useful to work the muscles a little harder than would be the case without.

🎯 Wall Rotations

Keeping a ball between your front knee and the wall, rotate your upper body reaching for the wall behind you. Try to avoid leaning backwards. 

If you have questions on any of the above or indeed have a query about other types of injuries feel free to get in touch with me directly & I will be happy to discuss this with you,

Cian O’Shea
Physiotherapist
cian@mcenteephysio.com