Do you spend too much time looking down at your smartphone? Are you getting “Tech-Neck”?
“Tech-Neck” is neck pain, headaches, tension or shoulder area pain from looking down too much at your smartphone.
Looking down at your smartphone can add an extra 50lbs of load onto your neck!
A recent study found that looking down at a smartphone such as an iPhone or Samsung Galaxy can load an extra 50lbs of weight onto your neck! The study concluded that these additional stresses on the neck could lead to quicker wear and tear of the cervical spine (neck).
People spend approximately 2-4hours a day on their smartphone.
This additional pressure on the neck increases loading on the muscles, joints, discs and nerves in the neck area. Lets look at each element:
- Muscle loading increases muscle tension in the neck and shoulder girdle leading to myofascial trigger points
- Joint pressure stresses the facet joints, which are small joints on the sides of the vertebrae of the spine
- Disc pressure over time leads the disc shape to deform or change slightly, which in time can lead to a compressed nerve
- Nerves that exit the spinal column in the neck run down the arm towards the hand, increased pressure over in the neck can pinch these nerves causing pain, tingling, numbness and sometimes loss of power!
The study estimates that people spend on average 2-4 hours a day looking at their smarthphone screen.
5 Essential Tips to Treat & Prevent “Tech Neck”
“Tech Neck” is a common condition caused by prolonged use of phones, tablets, and computers, leading to neck pain, stiffness, and poor posture. At BOOST PHYSIO, we help patients manage and prevent Tech Neck with targeted physiotherapy and posture correction strategies. Here are 5 expert-backed tips to reduce strain and keep your neck healthy.
1. Adjust Your Screen Position
Keeping your phone or device too low forces your neck to tilt forward, increasing strain on your spine. Raise your screen to eye level to maintain a neutral spine position and reduce pressure on your neck muscles.
π‘ Tip: Hold your phone at chest or eye level instead of looking down, and use a stand or laptop riser when working on a desk.
2. Take Frequent Breaks & Stretch
Sitting or standing in one position for too long can lead to muscle stiffness and tension. Take a break every 20-30 minutes to move around and perform simple neck and shoulder stretches.
β Try This Stretch:
Chin Tuck Exercise: Gently pull your chin back, keeping your head level, to stretch and strengthen your neck muscles.
Shoulder Rolls: Roll your shoulders backward in a circular motion to relieve tension.
3. Strengthen Your Neck & Posture Muscles
Weak neck and upper back muscles contribute to poor posture. Incorporating strengthening exercises helps maintain a neutral spine and prevent muscle imbalances.
ποΈ Exercises to Try:
Wall Angels: Stand with your back against a wall and move your arms up and down like making a snow angel to improve posture.
Scapular Squeezes: Squeeze your shoulder blades together for 5 seconds and release to strengthen your upper back.
4. Improve Your Posture & Ergonomics
Maintaining good posture throughout the day reduces strain on your neck and spine. Sit up straight with your shoulders relaxed and your back supported.
π» Workstation Setup:
Keep your screen at eye level.
Use an ergonomic chair with lumbar support.
Keep feet flat on the floor to maintain proper alignment.
π± Phone Usage Tip: Instead of bending your neck forward, bring your phone up closer to eye level to reduce strain.
5. Get Physiotherapy for Pain Relief & Postural Correction
If youβre experiencing persistent neck pain, headaches, or stiffness, a physiotherapist can help with manual therapy, posture correction, and personalized exercises to relieve tension and restore mobility.
π Book an appointment at BOOST PHYSIO today for expert physiotherapy treatment to manage and prevent Tech Neck.
By following these simple strategies, you can reduce neck strain, improve posture, and prevent long-term pain caused by frequent phone use. Make small changes today to protect your neck health for the future!
Expert Private Physiotherapy in London β BOOST PHYSIO
At BOOST PHYSIO, we provide specialist physiotherapy treatment designed to help you recover faster, move better, and live pain-free. Our expert private physiotherapists create tailored treatment plans to address your injury, pain, or mobility issue, ensuring the best possible recovery.
Why Choose BOOST PHYSIO?
β 9 High Street Physiotherapy Clinics Across London
We are a trusted private physiotherapy practice with 9 clinics across North and North West London, offering expert care for sports injuries, joint pain, post-surgery rehabilitation, and mobility issues.
β Specialist Physiotherapy for Pain & Injuries
Our experienced physiotherapists treat a wide range of conditions, including:
Sports injuries & rehabilitation
Neck & back pain relief
Knee pain & joint injuries
Post-surgery physiotherapy (e.g., ACL reconstruction, knee replacement)
Mobility & movement difficulties
β Same-Day Appointments β Including Weekends
Open from 8 AM to 9 PM, including weekends
Emergency physiotherapy sessions available on Saturdays & Sundays
BOOST PHYSIO Clinic Locations
We have 9 physiotherapy clinics across London, including:
π North & North West London Clinics:
Mill Hill NW7
Elstree WD6
Swiss Cottage NW3
Hampstead NW3
Hendon NW4
East Finchley N2
Muswell Hill N10
Borehamwood WD6
Kensington High Street W8
We also serve patients from Hendon NW4, Cricklewood NW2, Hampstead NW3, Belsize Park NW3, Kilburn NW6, Queenβs Park, Finchley Road, Golders Green NW11, Swiss Cottage, Willesden Green NW10, Fortis Green, Crouch End, Muswell Hill N10, Southgate, Wood Green N22, and Highgate N6.
Our Elstree & Borehamwood WD6 clinic extends physiotherapy services to Stanmore HA7, Edgware HA8, Bushey WD23, Radlett WD23, and Aldenham.
