Tech Neck

📱 Tech Neck Is Real. Here’s How to Reverse It

Because Your Spine Deserves Better Than a Life of Scroll-Induced Suffering

Posture Fixers, Pain Fighters, and Desk Ergonomics Nerds

Let’s set the scene:

You’re “just checking” your phone for a minute…
Thirty-five minutes of TikToks, four emails, and a doom-scroll session later, you’re hunched over like a croissant, shoulders up to your ears, neck begging for mercy. Tech Neck, Sound familiar ?

Welcome to the age of Tech Neck where the only thing working harder than your phone is your upper trapezius.

But the good news? You can reverse it without deleting Instagram or quitting your job.

Let’s break it down.

🤳 What Is Tech Neck ?

Tech Neck (a.k.a. “text neck” or “screen slouch”) is the strain and discomfort in your neck, shoulders, and upper back caused by staring down at screens for extended periods.

What it does to your body:

• Forward head posture (hello, turtle neck 🐢)

• Tight chest and upper traps

• Weak deep neck flexors and postural muscles

• Shoulder tension and headaches

Over time, this posture can contribute to:
❌ Neck pain
❌ Shoulder stiffness
❌ Headaches
❌ Poor breathing patterns
❌ Fatigue and even reduced focus (yep, posture affects the brain too)

📏 The Real Problem: Screen Time & Spine Angles

Did you know:
For every inch your head moves forward, it adds roughly 4.5 kg of extra force on your neck?

So if your head is tilted forward 45 degrees while texting, that’s like your neck muscles holding up a 20–25 kg bowling ball. All. Day. Long.

No wonder you feel tight, tired, and cranky by 4 PM.

✅ How to Fix (and Prevent) Tech Neck

Here’s the good stuff. These tips are simple, science-backed, and actually doable in real life (no yoga retreat required).

💻 1. Fix Your Desk Setup

Let’s start with your throne (a.k.a. your office chair).

✅ Screen at Eye Level
Raise your monitor so the top third is at eye level. Use a stand, books, or even a shoebox in a pinch.

✅ Sit Back, Not Slouched
Use the backrest. Hips slightly higher than knees. Feet flat. You’re royalty, sit like it.

✅ Keep Keyboard & Mouse Close
No reaching. Your elbows should stay close to your body at ~90 degrees.

✅ Support Your Lower Back
Use a small cushion or lumbar roll if needed. A happy lower back = a happy neck.

📱 2. Hack Your Phone Habits

The real culprit? Phones.

✅ Bring the Phone to Your Face
Yes, you’ll look dramatic holding your phone up at eye level but that’s better than holding pain in your neck.

✅ Use Voice-to-Text
Save your thumbs (and posture) by dictating messages instead of hunching to type.

✅ Limit “Chin to Chest” Time
If you feel your chin touching your chest, you’ve gone too far.

✅ Use Headphones or AirPods
Avoid cradling your phone between your shoulder and ear. You’re not a 90s stockbroker.

🧘‍♀️ 3. Move More, Sit Less

Motion is lotion and sitting is stalling.

✅ Take Movement Breaks Every 30–45 Minutes
Even 1–2 minutes of moving, stretching, or standing up helps reset your posture and relieve pressure.

✅ Do a “Posture Reset” Stretch
Try this quick combo:

• Chin tucks (nod “yes” slowly while keeping your head level)

• Scapular squeezes (pinch shoulder blades together like you’re cracking a walnut)

• Wall angels (pretend you’re making a snow angel on a wall tougher than it sounds)

🏋️‍♂️ 4. Strengthen the Muscles That Keep You Upright

Weak postural muscles = tech neck takeover. The solution? Smart strengthening.

Ask us about:

• Deep neck flexor activation

• Thoracic extension drills

• Shoulder blade control exercises

• Breathing patterns (yes, you can breathe badly and it affects your posture)

Our physios and exercise physiologists can build a plan to get you out of slouch-mode and into strength-mode.

💡 Final Thoughts: Your Posture Doesn’t Need to Be Perfect, Just Better

Nobody’s expecting you to sit bolt upright like you’re in the Queen’s Guard. But small, intentional changes make a big difference over time.

Your body is incredibly adaptable which is good news, because that means Tech Neck is totally reversible.

🗓️ Need Help with Tech Neck ?

• Posture assessments

• Tailored strength & mobility programs

• Ergonomic advice (we’ll even check your desk setup)

• Hands-on physio treatment for neck and shoulder pain

📞 Book in today or message us for a free posture tip sheet. Scroll smarter. Sit taller. Stretch often. And treat your neck like the MVP it is, not a screen-holding shelf.

Stay strong and upright.

Get the best support and guidance and reach out to Pivotal Motion Physiotherapy, we’re here to help you feel your best and movement with confidence. Get in touch with us today, and our team will be able to discuss with you in more depth on how we can help you with tech neck and bad posture. Book online or call us on 3352 5116.