Is Your "Tech Neck" Causing Headaches? 5 Physio-Approved Exercises
- Sumit Gfdigital
- Sep 25
- 3 min read
Do you have to stare at screens all day for your work and entertainment? You're not alone, because there is no way we can escape from it. That aching neck and those sudden headaches might be down to "tech neck" – the modern curse of our digital generation. When you crane your neck forward to look at phones and computers, your muscles get tight and your posture suffers from this continuous posture. But physio-approved exercises can help.
Key Takeaways
Tech neck from device use commonly causes headaches
Simple daily exercises can provide relief
Chin tucks and shoulder blade squeezes are particularly effective
Professional help is available if self-treatment doesn't work
1. What is tech neck and why does it cause headaches?
Tech neck happens when you spend hours looking down at devices or hunching over a computer. Your head weighs about 10-12 pounds, but when you tilt it forward, the strain on your neck muscles increases dramatically. A study found a strong association between neck pain and the amount of time spent looking at electronic gadgets.
This extra strain causes muscle tension that can trigger headaches. Your neck muscles work overtime to support your head, leading to pain that radiates up to your head.
2. 5 physio-approved exercises to fix tech neck headaches
Chin tucks for better posture
Chin tucks help to reset the movements that occur when you crane your neck forward towards a screen. Sit or stand tall, then gently pull your chin back like you're making a double chin. Hold for 5 seconds, repeat 10 times.
Shoulder blade squeezes to reduce tension
Shoulder blade squeezes can help correct postural issues and alleviate the associated pain. Pull your shoulder blades together as if you're trying to squeeze a pencil between them. Hold for 5 seconds, repeat 10 times.
Neck stretches for tech neck relief
One of the physio-approved exercises is a neck stretch. Gently tilt your head to one side, bringing your ear towards your shoulder. Stay in this position for 30 seconds. Repeat on the other side. This helps loosen tight muscles.
Upper trap stretches to ease headaches
Place one hand behind your back and gently tilt your head away from that side. You should feel a stretch along the side of your neck. Hold for 30 seconds on each side.
Neck-strengthening exercises
Start with slowly tilting your head down to rest your chin on your chest. Then gently tense your neck muscles and hold for five seconds. Repeat this five times. This builds strength to support better posture.
3. When to seek professional help for tech neck
If your headaches persist despite doing these physical therapist approved workouts, it might be time to get professional help. Chronic neck pain and frequent headaches shouldn't be ignored.
Contact our physiotherapy team for a proper assessment and personalised treatment plan.
4. Tips to prevent tech neck headaches
Physical therapist approved workouts
You should take regular breaks from screens.
Always keep your monitor or your laptop at eye level to prevent you from looking down.
Use a phone stand instead of looking down or look at your phone from an eye level.
Sleep with proper neck support.
Conclusion
Tech neck doesn't have to ruin your day with headaches. These simple Physiotherapy Exercises can make a real difference when done regularly. The key is consistency – do them daily, and you'll likely notice less tension and fewer headaches.
Remember, small changes in how you use your devices can prevent problems in the first place. If pain persists, don't wait – get professional help.
Frequently Asked Questions
Q: How long does it take for tech neck exercises to work?
A: Most people notice some improvement within 2-3 weeks of practising physio-approved exercises. However, it varies depending on how severe your symptoms are.
Q: Can tech neck cause other problems besides headaches?
A: Yes, tech neck can also cause shoulder pain, upper back pain, and even arm numbness in some cases.
Q: How often should I do joint mobility exercises?
A: Aim to do these exercises once or twice daily for relaxation and improvement.
Q: Should I stop using devices if I have tech neck?
A: You don't need to stop completely, but taking regular breaks and improving your posture while working is the key for your recovery.
Comments