Have you ever noticed a dull ache spreading across your shoulders by the afternoon? Had a consistently ‘tight’ neck that won’t loosen up? It could be a case of ‘tech neck’ or ‘text neck’, the terms used in research to describe a posture we adopt when scrolling, typing or staring at screens. For a lot of us it comes with a subsequent set of symptoms which can affect everyday function. 

What is the ‘Tech Neck’ Posture? 

This is typically the position we adopt where there is excessive tilting of the head forward to look at phones, a low monitor or when typing. 

The posture can be characterised by: 

• A forward/protruding head
• Rounded shoulder
• Hunched upper back

An adult head roughly weighs 4.5-5.5Kg when neutrally balanced on the spine. Research shows when bending the head just 15 degrees, the load on the cervical spine (neck) could increase by 4-5 times which can cause symptoms. 

Does it Cause Lasting Damage- What does the research say?

Whilst the nature of this condition has been shown to be largely reversible, evidence for long term harm is still ongoing. However, a 2018 study lasting 5 years revealed that participants (adults aged 18-21 years old) with a ‘tech neck’ posture were more likely to report neck pain. Other research suggests that instead of long term deformities, the body settles into compensatory and adaptive patterns which are responsive to the right intervention. 

What actually helps? 

Invasive treatment is rare for this condition, a conservative approach is usually effective and there are various modalities that can be utilised. First a thorough assessment is needed from a healthcare professional such as an Osteopath, Physiotherapy or Sports therapist. Taking a history of your problem and a physical exam helps to rule out any other potential diagnosis and guides what treatments are likely to help. 

They will use evidence based techniques such as;

• Manual therapy; joint mobilisations and soft tissues work 
• Rehabilitation exercises; strengthening and endurance work for the support muscles of the neck and spine. Also stretching and mobility exercises. 
• Dry needling; acupuncture needles into trigger points within the muscle 
• Postural and ergonomic advice or education; reviewing your commonly used  ergonomic set-up and giving advice on Display Screen Equipment.  

What’s the resolution?

None of this means giving up your phone or laptop! It does mean that the posture you hold during the many hours you spend on ‘tech’ them is a measurable contributor to neck and upper-back pain. However, it does respond well to the right assessment and treatment plan. If it’s not settling on its own, book an appointment and we can help reverse those symptoms.