Tech Neck: what is it & how to fix it?

Spending hours on your phone or laptop with your head tilted forward? You might be suffering from Tech Neck. This modern-day postural issue places up to 22kg of pressure on your neck — straining muscles, compressing spinal joints, and irritating nerves.

Common symptoms include neck pain, headaches, shoulder tension, and even tingling down the arms. Over time, this posture weakens important stabilising muscles like your deep neck flexors, rhomboids, and lower traps, while overloading your upper traps and neck extensors.

At Strong Life Osteopathy, we take a holistic approach to treating Tech Neck. We don’t just address the pain — we treat the root cause through hands-on therapy, postural corrections, and personalised rehab.

Tech Neck causing strain on neck: Strong Life Osteopathy

Try these three simple exercises to start:

• Chin Tucks – Strengthen deep neck flexors: 10-15 reps hold 3-5 secs, 2-3 sets.

• Wall Angels – Activate postural muscles : 10 reps, 2-3 sets.

• Prone Y Raises – Engage lower traps : 10-12 reps, 2-3 sets.

Be mindful of:

🔹 Ergonomics: Set up your workstation so that your screen is at eye level and your shoulders are relaxed. Avoid working from couches or beds.

🔹 Posture: Be aware of your head and shoulder alignment. Imagine a string pulling you gently upwards from the crown of your head.

🔹 Regular breaks: Aim to take a short break every 30–45 minutes. Stand, stretch, or walk around to reset your posture and reduce muscle fatigue.

🔹 Eye checks: Straining to see the screen can encourage you to lean forward. Make sure your vision is up to date to support good posture.

If you’re struggling with Tech Neck, don’t wait until the pain becomes chronic. Book in with Strong Life Osteopathy today and let us help you feel your strongest.