Tech Neck: Why Your Devices Might Be a Pain in the Neck
Lately, I’ve noticed a growing number of clients coming in with symptoms of tech neck—and, frustratingly, I’ve been experiencing it myself. Over the past few months, I’ve been on my phone more than usual, and sure enough, stiffness in my neck and an ache in my left shoulder followed.
The biggest improvements for me have come from adjusting my phone position and doing regular targeted exercises to strengthen my deep neck flexors and upper back muscles. These strategies make a real difference. Still, I’ve found that even a short spell of looking down at my phone can trigger symptoms again—and once they’re set off, it can take a few days of good posture and consistent exercise to settle things down.
If you’re noticing similar signs—neck stiffness, shoulder tension, or headaches—it’s worth tackling the issue early. Massage can help.
What is Tech Neck?
“Tech neck” is the modern-day version of poor posture strain. It happens when you spend long periods looking down at your phone, tablet, or computer. This forward head position puts extra load on your neck and upper back muscles, leading to discomfort that can creep into your shoulders and even cause headaches.
Causes
- Prolonged screen time with head tilted forward
- Poor ergonomic setups at work or home
- Lack of regular movement breaks
- Weak upper back and neck stabilising muscles
Symptoms
- Neck stiffness or aching
- Shoulder tension
- Headaches (often at the base of the skull)
- Tingling or numbness in arms or hands
- Reduced neck mobility
How Massage Can Help
Massage therapy targets the muscle imbalances and tension patterns created by tech neck. Commonly affected muscles include:
- Upper trapezius
- Levator scapulae
- Suboccipitals (small muscles at the base of the skull)
- Pectorals (chest muscles that tighten with slouched posture)
Massage can:
- Release muscle tension and trigger points
- Improve blood flow to fatigued tissues
- Restore movement and flexibility
- Calm the nervous system to reduce pain perception
Many clients feel relief after just one session, but regular treatments — especially if screen time is unavoidable — help maintain long-term comfort and posture.
Exercises to Support Recovery
To complement massage, a few minutes of daily movement can make a big difference:
Chin Tucks (10 reps, hold for 5 seconds)
- Sit or stand tall.
- Gently draw your chin back (like making a double chin) without tilting your head.
- Strengthens neck stabilisers and resets posture.
Pectoral Stretch (2 x 30 seconds each side)
- Stand in a doorway with your arm bent at 90°.
- Gently press your chest forward until you feel a stretch across the front of your shoulder.
Upper Back Extension (10 reps)
- Sit tall, clasp hands behind your head.
- Gently lift your chest and open your elbows wide.
- Mobilises the upper spine and counters forward slouch.
Ready to Say Goodbye to Tech Neck?
Tech neck is a modern posture problem, but it’s not one you have to live with. Combining regular massage therapy with simple daily exercises can undo the strain, restore mobility, and keep your head held high — literally.
If you’re in Nelson and struggling with neck stiffness, shoulder tension, or headaches from too much screen time, massage therapy can help you feel better—fast. I specialise in releasing the tight muscles and restoring healthy movement so you can get back to feeling your best.
If you can relate to what I’ve shared above, don’t wait for the pain to become a daily problem. Book your massage in Nelson today and let’s get your neck, shoulders, and posture back on track.