3 Pain-Relieving Exercises for Tech Neck

3 Pain-Relieving Exercises for Tech Neck

In today’s world, many people spend a lot of their time bent over some type of electronic device, be it a computer, tablet, or phone. Whether for work, recreation, shopping, or connecting with friends and family, we spend a lot of time looking down at screens! 

And, all of that screen time has real-world physical effects, including the common problem known as “tech neck.” If you suspect your neck pain symptoms could be connected to your technology and electronics usage, talk to our experts about how to find relief. 

At Performance Pain & Sports Medicine, Dr. Matthias Wiederholz and Dr. Suzanne Manzi recommend effective treatments for neck pain. Our team offers a full range of neck pain treatments from our locations in Houston and League City, Texas, and Lawrenceville, New Jersey. We understand tech neck and its role in neck pain problems.

In addition to limiting your tech time and taking steps to create ergonomic work and relaxation spaces, physical therapy stretches and exercises are some of the best ways to relieve your neck pain and restore the inner structure of your upper spine. Here are just three of the stretches we often recommend to relieve pain related to tech neck.

1. Neck stretch

The weight of your head creates compression in your spinal joints, especially when you spend a lot of time with your head angled forward to look down at a device. This stress on your cervical (neck) spinal joints results in neck pain, shoulder pain, and headaches.


To relieve compression in your neck, do neck stretches. Position your fingers or knuckles at the front of your chin and press back gently. Don’t push up or down, just back. Repeat several times to get the full benefit of this stretch

2. Neck rotation exercise

Your neck needs to be able to rotate smoothly so you can access your full range of motion. Your risk of muscle strain, pinched nerves, herniated spinal discs, and arthritis goes up when your cervical spine and neck aren’t functioning correctly.

To stretch your neck after extended periods of technology use, position your hand on the side of your face to lightly turn your head in the opposite direction. Repeat the stretch as needed, including rotating your neck in both directions.

When you do this exercise, be sure to keep your chin level, not tilting up or down. You should feel a gentle stretching sensation along your upper neck.

3. Lateral flexion stretch

Neck issues also affect other parts of your body, from your shoulders to your back. This lateral flexion stretch involves reaching over your head and gently pulling your head toward your shoulder.

Use your hand to reach up over your head. Grasping your head with your palm, use downward pressure to bring your head toward your shoulder on the same side. Repeat as needed, stretching from both sides. When you do this stretch, you should notice a gentle pulling sensation in your neck.

For expert guidance with these and other effective exercises to reduce tech neck, as well as other strategies and treatments to address and relieve your neck pain, get in touch with our team at Performance Pain & Sports Medicine today. 

Call our location most convenient to you to schedule your initial consultation, or book an appointment online with our easy-to-use scheduling tool.

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