Tech neck help in Blacktown

What tech neck is

When you look down at a device, the muscles at the back of your neck and upper back work to hold your head. Doing this for long periods without a break can lead to stiffness, aching across the shoulders, tension headaches and a tired feeling between the shoulder blades.

Looking down is not harmful in itself. The problem tends to be how long we stay in one position, combined with low activity and stress.

Practical desk and device fixes

A few small changes often make a noticeable difference:

• Raise your laptop or monitor so the top of the screen is roughly at eye level
• Use a separate keyboard and mouse with a laptop where possible
• Hold your phone a little higher, or use voice and calls for longer messages
• Set a reminder to stand, stretch or walk every 30 to 45 minutes
• Alternate between sitting and standing if you have a sit-stand desk

Exercises worth trying

Gentle chin tucks, shoulder blade squeezes, neck rotations and upper back extension over a chair can ease stiffness. Strengthening the deep neck and upper back muscles over a few weeks helps you tolerate long screen sessions. Your chiropractor can show you the right version and dose for you.

When to book an assessment

Book in if neck pain is lasting more than a couple of weeks, keeps coming back, triggers headaches or disturbs sleep. Your chiropractor will assess neck and upper back movement and look at your work set-up. Care may include mobilisation, soft tissue work, dry needling and exercises.

If you have arm pain with tingling or weakness, see our neck pain and nerve pain pages and mention these symptoms when you book.

Making changes that stick

Habit change is easier when it is tied to things you already do. You might roll your shoulders each time you send an email, stand up for every phone call, or stretch whenever you refill your water bottle. Start with one or two changes rather than trying everything at once, then build from there over a few weeks.