Tech Neck & Posture Strain Treatment

Tech neck — also called text neck or forward head posture — is a modern condition caused by prolonged use of computers, smartphones, and tablets. When you look down at a screen, the weight your cervical spine must support increases dramatically. At a 45-degree angle, your neck muscles are supporting the equivalent of 50 pounds instead of the normal 10 to 12.

Over time, this sustained forward head posture leads to muscle fatigue, joint stiffness, and structural changes that cause chronic neck pain, upper back pain, headaches, and shoulder tension. If you spend significant time at a desk, on your phone, or in front of screens, you are likely experiencing some degree of postural strain.

The good news is that tech neck is highly treatable — and preventable — with the right combination of manual therapy, exercise, and ergonomic adjustments.

Our therapists address tech neck through a multi-faceted approach that corrects the underlying muscle imbalances and movement patterns. Your treatment plan may include:

• Thoracic spine mobilization — Restoring upper back mobility that is often lost with prolonged sitting and slouching
• Deep neck flexor strengthening — Training the muscles that hold your head in proper alignment over your shoulders
• Scapular stabilization — Strengthening the muscles between your shoulder blades to counteract rounded shoulder posture
• Pectoral and upper trap stretching — Releasing the tight anterior muscles that pull you into forward posture
• Ergonomic assessment — Specific recommendations for monitor height, chair position, phone use habits, and workstation setup
• Movement break strategies — Building habits to interrupt prolonged static postures throughout your workday

Your evaluation includes a detailed postural assessment where your therapist measures your head position relative to your shoulders and identifies specific muscle imbalances contributing to your posture. We also assess your thoracic spine mobility, cervical range of motion, and scapular muscle function.

Most patients with tech neck begin feeling relief within the first two to three weeks as muscle tension decreases and joint mobility improves. Lasting postural change takes longer — typically six to eight weeks of consistent treatment and home exercise compliance — but the improvement is sustainable.

We will also help you set up your workstation optimally and build micro-break habits that prevent the problem from recurring. This is one of the most important aspects of treatment because even the best exercises cannot fully compensate for eight hours of poor ergonomics.