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Best Ways To Avoid And Treat Tech-Neck Symptoms

Physiotherapy Clinic, Physiotherapy Clinic Singapore

In this digital age, there is an influx of smartphones, tablet computers and notebook computers and the interconnectivity accorded by these gadgets, in which many people spend extended hours staring at these screens. Aside from it not being easy on the eyes, consistent use of these mobile and electronic devices in a poor posture can lead to tech-neck.

Tech-neck is primarily a type of neck pain and stiffness that may lead to back and spine problems. If the pain is increasing in frequency, it is important to visit a physiotherapy clinic or neck pain specialists in Singapore to seek for treatment.


Similar to generalized neck pain, you can feel soreness and slight stiffness around the neck, which can also spread to the shoulders and mid-back section. Other symptoms include chronic headaches and muscle aches, strained neck muscles, numbness and tingling sensation in the neck and joints from the shoulders to the arms. It can also cause limited mobility and loss of strength in your fingers and hands.

Managing Tech Neck

When you look down and drop your head forward, it changes your neck’s natural curvature. Over time, this misalignment can strain muscles and lead to wear and tear on the neck’s structures. Besides trying to minimize time spent on the computer or using your smart phone sparingly, there are several ways you can do to prevent or minimize the symptoms of tech neck.

1. Maintain a Good Posture

Good posture is key to managing your neck pain as well as help you maintain proper alignment of your spine. If you are working desk-bound, adjust the position of your computer monitor so that you are at eye-level at the top of the monitor, chin and shoulders down, and elbows close to the body.

When using your tech devices, rather than bending your head forward at chest or waist level, hold it at your eye level. Avoiding bending your neck and rounding your shoulder forward which causes poor posture and muscle strain.

2. Download Posture Apps

Use your mobile device in a smart way and download posture apps. Some apps track your posture based on the tilt angle of the device and alert you when you have stayed in a wrong posture for too long. Others can send you reminders to move around and take a break, or prompts you to perform a couple of stretches to mitigate the occurrence of tech-neck.

3. Stretch and Take Intermittent Walks

Take routine breaks and get up to stand or take a quick walk. It will get your blood circulating and alleviate some of your discomfort. Stretching is also a quick and efficient activity which can be incorporated throughout the day. Stand tall and reach both hands behind your back. Use your left hand to grab your right wrist and pull gently while tilting your head to the left. Hold the position for 30 seconds, switch hands and repeat.

Seek Professional Help

If you are still experiencing incessant soreness on your neck that spreads to your back and shoulders, the best course of action is to seek for physiotherapy treatment. Get your condition assessed by a neck pain specialist in Singapore, where you will also be recommended the proper treatment and management regime to help in your recovery.

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