In today’s digital world, screens dominate both work and leisure. Unfortunately, this has led to a growing issue often referred to as ‘tech neck,’ characterized by neck pain and stiffness associated with prolonged device use. If you are noticing the telltale signs of tech neck, physical therapy offers a comprehensive approach to relieve discomfort, correct posture, and restore comfort and mobility.

At H2 Health, our therapists have extensive experience evaluating and treating neck pain related to screen use. They can help you reduce pain, improve movement, and build long-term habits that protect your neck and shoulders. Using phones, tablets, and computers often places the head and neck in a forward or downward position. Over time, this can strain the muscles, joints, and ligaments in the neck and upper back.

Common Symptoms of Tech Neck

You may be experiencing tech neck if you notice:

• Neck Pain and Stiffness: Ranging from mild to severe, often worse after extended screen time.
• Headaches: Tension headaches that start in the neck and radiate upward.
• Shoulder and Upper Back Pain: Discomfort extending from the neck into surrounding muscles.
• Decreased Mobility: Limited neck motion, making turning or tilting the head uncomfortable.

What Triggers Tech Neck

Several everyday habits increase your risk of developing tech neck:

• Sustained Postures: Holding your head forward or slouching for extended periods.
• Prolonged Screen Time: Spending hours on devices without movement or breaks.
• Poor Ergonomics: Workstations that are not adjusted to support proper posture.

Tip: Changing positions every 30–60 minutes and taking brief movement breaks can significantly reduce strain.

How Physical Therapy Can Counteract Tech Neck Pain

Physical therapy provides a personalized, evidence-based plan to relieve pain and prevent recurrence. Our therapists address muscle imbalances, joint restrictions, and posture habits through a combination of exercise, hands-on techniques, and ergonomic coaching.

What to Expect

• Expert Assessment: Your physical therapist will assess posture, neck mobility, and muscle function to identify how screen habits are affecting you.
• Personalized Treatment Plan: Based on your evaluation, your therapist will create a plan that may include manual therapy, postural retraining, targeted exercises, and ergonomic recommendations tailored to your daily routine.
• Postural Training: Learn how to align your workstation and position your devices to minimize strain.
• Strengthening and Stretching Exercises: Improve flexibility and endurance in your neck, shoulders, and upper back.
• Manual Therapy: Gentle, hands-on techniques, such as soft tissue mobilization and joint movement, to relieve tension and improve motion.
• Ergonomic Education: Guidance on workspace setup, screen height, and body mechanics for long-term comfort.

The H2 Health Difference

Our therapists combine expert care with practical movement strategies that not only relieve pain but also improve how your body performs every day. With individualized care plans and ongoing education, you can expect to achieve meaningful and lasting improvements in both comfort and function.

Take the first step toward lasting relief.

Find your nearest H2 Health clinic and start your recovery. Call us at (800) 699-9395 or request an appointment online to visit the best physical therapy clinic near you.

With over 250 locations across the country, we have a clinic close to home. Do not forget about our complimentary screenings to help you determine your therapy needs. Your better health starts here. We look forward to helping you!