PHYSIOMOTIVEWhy necks get sore
The neck carries the weight of the head, and that load rises when the head sits forward of the shoulders, as it does over a phone or a low laptop screen. Over weeks the muscles tire, the joints stiffen and the upper back rounds. This pattern is often called tech neck.
Neck pain can also follow a sudden jolt such as a fall or whiplash, or come from an irritated nerve in the neck that sends pain, tingling or numbness into the arm.
Problems we commonly see
- Stiff neck on waking or after long hours of work
- Pain between the neck and shoulder, with tight upper trapezius muscles
- Headaches that start at the back of the head and neck
- Tingling or pain spreading into the arm or hand
- Rounded shoulders and forward head posture
How we treat it
We examine how far your neck moves, which joints and muscles are involved, and how your nerves respond. The plan then combines hands-on work with exercise.
- Manual therapy and soft tissue release for the neck, shoulders and upper back
- Exercises for the deep neck muscles and shoulder blade control
- Posture correction and ergonomic advice for screen height, chair and phone use
- Dry needling, cupping or electrotherapy where they suit your case
- Simple movement breaks you can do at your desk
A few things you can do today
Raise your screen so the top is near eye level. Keep the phone higher instead of looking down at it. Stand and move every 30 to 45 minutes. Avoid sleeping with several stacked pillows that push the head forward.
When to see a doctor first
Physiotherapy is not right for every problem. Get medical attention promptly if you have any of these:
- Neck pain after a fall, road accident or sports impact
- Weakness or numbness in both arms or legs, or difficulty walking and balancing
- Sudden severe headache, vision changes, or trouble speaking
- Fever together with a stiff neck
- Neck, jaw or arm pain together with chest pain, breathlessness or sweating
Frequently asked questions
Can phone and laptop use cause neck pain?
Yes. Holding the head forward and down for long periods strains the neck and upper back. Adjusting your screen height, taking breaks and strengthening the neck and shoulder muscles help.
Can neck problems cause headaches?
Some headaches come from the joints and muscles at the top of the neck. If your headaches follow that pattern, treating the neck may help. Sudden, severe or unusual headaches need medical attention first.
Why do I get tingling in my arm?
A nerve in the neck can be irritated, or the muscles around the shoulder can press on it. The cause is checked during the assessment, and you will be told if you need to see a doctor.
How long will treatment take?
Recent stiffness may settle in a few sessions, while neck pain that has built up over months takes longer. You will get a time frame after the first assessment.