Person experiencing neck and shoulder pain from poor posture and prolonged screen use, a common sign of tech neck

By: George
physical therapy Queens NY

Maybe you spend hours each day hunched over your phone or laptop, and now your neck aches constantly, your shoulders feel tight, and you get headaches. “Tech neck” (a.k.a. “text neck”) affects millions of people, but learning how to fix tech neck is possible. You might start with physical therapy for tech neck in Queens, NY, from JPM Physical Therapy, P.C.

Below, the team shares how evidence-based treatment approaches fix tech neck.

Understanding Tech Neck and Its Impact on Your Body

Tech neck refers to neck pain, stiffness, and postural strain that develop from prolonged screen time. Since the average human head weighs between 10 and 12 pounds, tilting forward by just 15 degrees means approximately 27 pounds of pressure on your neck.

The International Association for the Study of Pain reported that 76.6% of interviewed students confirm over four hours of mobile phone use daily. Physiotherapists classified 40% of those study participants as text neck cases.

If you tilt your head to 45 degrees, the typical angle at which you might view a smartphone, the pressure jumps to nearly 60 pounds. Your neck muscles must work overtime to support this excessive weight for extended periods, and this accumulated strain causes several damaging effects, including:

Stretched and weakened neck muscles
Compressed spinal discs
Inflamed cervical spine joints and soft tissues
Long-term postural changes

Repetitive stress can cause your cervical spine to lose its natural C-shaped curve and develop an abnormal forward position. Understanding these mechanics helps you recognize why managing neck strain from technology requires more than just occasional stretching.

Common Symptoms of Tech-Related Neck Pain

According to a 2021 study published in the Journal of Musculoskeletal Surgery and Research, 68.1% of medical students in Jeddah, Saudi Arabia, were found to have text neck syndrome. However, knowing how to fix tech neck starts with recognizing the symptoms.

Typical symptoms worsen throughout the day and may include persistent stiffness in your neck and shoulders, pain that intensifies with device use, headaches at the base of your skull, upper back discomfort or achiness, and numb arms or hands. If these symptoms become apparent, modern postural injury treatment is the first step.

You might notice difficulty looking up after extended periods of looking down, muscle spasms in your neck and shoulders, or a visible forward head posture when you catch your reflection. Your work environment often contributes, especially if you spend long hours at a desk without a proper ergonomic setup. Poor workstation design forces you to crane your neck forward, slouch in your chair, or twist your body to view screens at awkward angles, compounding the effects of tech neck.

Physical Therapy for Tech Neck Treatment Options

Research published in the Journal of Clinical Medicine confirmed that the prevalence of text neck syndrome ranges from 16.7% to 93.2% across different populations. Thankfully, physiotherapy offers comprehensive tech-related neck pain solutions. Your tech neck treatment options may include manual therapy, such as massage, joint mobilization, and myofascial release, targeted stretching, ultrasound therapy, electrical stimulation, or traction.

Recognizing poor posture habits is also crucial when figuring out how to fix tech neck. According to the above Journal of Clinical Medicine study, the prevalence of neck pain in children aged 7 to 11 years who use devices for five to eight hours daily is approximately 70%. Here are some recommended exercises to teach your child or try yourself.

Chin Tucks

Strengthening the deep neck flexor muscles restores the natural curve of your cervical spine. Gently pull your chin straight back while keeping your eyes level. Hold for five seconds and repeat 10 times every hour while working.

Shoulder Blade Squeezes

Squeezing your shoulder blades together strengthens the muscles. Sit or stand with good posture, then squeeze as if trying to hold a pencil between your shoulder blades. Hold for five seconds and repeat 10 to 15 times.

Upper Back Extensions

Combat the hunched-forward posture by lying face down on the floor with your arms extended overhead. Lift your chest, arms, and legs slightly while keeping your neck in a neutral position. Hold for two to three seconds and repeat 10 times.

Tips To Prevent Tech Neck From Returning

Once you’ve recovered, preventing recurring tech neck requires ongoing attention to your posture and device habits.

Keep screens at eye level. Use phone stands, laptop risers, or external monitors.
Take frequent breaks to move and stretch. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
Walk around at least once every hour. This changes your position and relieves muscle tension.
Practice good posture while sitting and standing. Sit with your feet flat on the floor, your back supported by your chair, and your shoulders relaxed.
Do regular aerobic exercise. Activities like walking, swimming, or cycling increase blood flow to tired muscles and address inflammation and pain.

Get Relief From Tech Neck at JPM Physical Therapy, P.C.

If you’re experiencing ongoing discomfort from device use, our team can provide the physical therapy for neck and shoulder pain you need to feel better. Call JPM Physical Therapy, P.C. at (516) 689-9921 to learn how to fix tech neck through professional physical therapy in Queens, NY.

Our doctors accept most insurance plans, including workers’ compensation, no-fault, and PIP (personal injury protection). Same-day appointments may be available.

Frequently Asked Questions About How To Fix Tech Neck

Here are common questions about treating and preventing tech-related neck pain.

How Long Does It Take To Fix Tech Neck?

Many tech neck patients notice improvement within four to six weeks of starting physical therapy. Lasting results require prompt treatment and regularly performing home exercises.

Can Tech Neck Be Reversed Completely?

Yes, tech neck can be reversed with proper treatment, posture correction exercises, and muscle strengthening. You must maintain good habits to prevent symptoms from returning.

Does Your Physical Therapy in Queens, NY, Fix Tech Neck Permanently?

Physical therapists know how to fix tech neck by addressing the underlying muscle imbalances and postural problems. Permanent solutions also include teaching you how to maintain proper alignment, thereby preventing future strain.