It’s not just our smart phones anymore: wearable and handheld tech is unavoidable in most people’s day-to-day routine. If you’re feeling the fatigue of video calls, multitasking, and constantly being available to your work or friends, you’re not alone.
In addition to the physical stress on your neck muscles that accompanies using devices all day, general anxiety and eye strain can impact your muscles, cause headaches, or decrease your quality of life.
Tech neck is one of the conditions that benefits greatly from how physical therapy not only restores and protects your physical joints, but can also be relieving for your mental health, energy, and sense of well-being.
Tech neck exercises at home
One of the best ways to combat tech neck is by incorporating simple stretches and exercises into your daily life. These movements are easy, quick, and can go a long way in reducing tension and encouraging proper posture.
Try a few light stretches and movements next time you realize you’ve been staring at your phone or computer for a long time to see what feels right. Examples include:
- Shoulder rolls
- Chin extensions
- Side neck stretches
- Cat-cow poses
Treating tech neck with physical therapy
Prevention is often the best treatment for chronic conditions that can arise from improper posture or habits that are hard on your musculoskeletal system. However, if you’re in persistent pain that isn’t getting better with your at-home care, it’s not too late to get relief.
Physical therapy treatments for tech neck may include:
- Massage therapy – Therapeutic massages can help relax tight neck and shoulder muscles, improving circulation and reducing strain.
- Ergonomic assessment – A physical therapist can evaluate your workspace and suggest adjustments, such as a more ergonomic desk setup that ensures proper posture during work.
- Dry needling – This technique targets trigger points to release tension and alleviate chronic pain.
- Regular PT checkups/assessments – Scheduled visits with a physical therapist make it easy to track your progress and address persistent discomfort with tailored solutions.
It’s important to remember that every individual’s experience with technology fatigue is unique. That’s why working with a physical therapist for a customized plan can be incredibly effective.
Preventing tech neck and poor posture
Ironically, there are steps we can take to help our technology work for us and keep us from harmful posture habits. There are several different apps that can run in the background and alert you when your phone has been at a certain angle for a long time, or when screen time limits in general have been reached.
In addition to limiting the long minutes or hours on a device, our physical therapists typically recommend raising the level of our phones a little higher. Rather than resting your phone on your abdomen and craning down to see it, keep your arm up at chest height, especially when sitting down.
And as always, invest in a laptop or computer monitor stand to keep the center of your screen at eye level. Looking up or down all day at your job quickly adds up to poor outcomes for your neck.
Whole-body wellness through holistic physical therapy
Tech neck can affect more than just your neck—it’s often tied to both physical and mental wellness. By addressing posture, ergonomics, and overall muscular health, you can build a stronger, more balanced foundation for your daily life.
Whether you’re struggling with chronic neck pain or feel tense and anxious all the time, our physical therapists have natural solutions to help you feel better. Start a conversation with our team by calling one of our Kansas City, KS clinics or by requesting an appointment online today.
