Tech Neck: Why Your Neck Hurts After a Day at the Computer (and How Massage in Auburn Can Help)
If your neck feels stiff and sore by the end of the day, you're not alone. I see it all the time in my massage room here in Auburn. People who work at a computer, scroll on their phone, or both, come in with the same tight neck, achy shoulders and headaches that start at the base of the skull.
There's a name for it: tech neck. The good news is there's a lot you can do about it.
What is tech neck?
Tech neck is the strain that builds up in your neck and shoulders when your head is tipped forward for long stretches of time. Think of looking down at a phone, leaning in toward a laptop, or sitting at a desk with your screen too low.
Your head is heavy. When it sits right on top of your spine, your body handles that weight easily. But the farther your head drifts forward, the harder the muscles in the back of your neck and upper back have to work to hold it up. Do that for hours a day, and those muscles get tight, tired and sore.
Signs you might have tech neck
- A stiff neck at the end of the workday
- Tight, achy shoulders, especially the tops of the shoulders
- Headaches that start at the base of your skull
- Pain between your shoulder blades
- Shoulders that creep up toward your ears without you noticing
- Trouble turning your head all the way to check your blind spot
Three simple things you can do at your desk
1. Raise your screen. The top of your screen should be at about eye level. If you use a laptop, a stack of books under it and a separate keyboard can make a big difference. For your phone, bring it up to your eyes instead of dropping your head down to it.
2. Try chin tucks. Sit tall and gently slide your chin straight back, like you're making a double chin. Hold for 5 seconds, then relax. Do this 5 to 10 times, a few times a day. It's a small move, but it reminds your head where it belongs.
3. Roll and drop your shoulders. Every hour or so, roll your shoulders up, back and down a few times. Then let them drop away from your ears and take a slow, deep breath. Setting a reminder on your phone helps.
Want the full routine? Get my free Desk Job Survival Kit. It has a 1-minute body check and a 5-minute chair reset with 6 easy stretches for your neck, shoulders and back.
How massage helps tech neck
Stretches and a better desk setup help keep tech neck from getting worse. But once the muscles are already tight and knotted, they often need hands-on help to let go.
A massage focused on your neck, shoulders and upper back can:
- Loosen the tight muscles that hold your head up all day
- Ease tension headaches that start in the neck
- Help you turn your head more freely
- Calm your whole nervous system so your shoulders can finally drop
In 25 years of massage, I've learned that most people don't realize how much tension they're carrying. The thing I hear most from clients is, "Wow. I didn't realize how tight my shoulders actually were."
If you work at a computer, regular massage, like once a month, can keep the tension from building back up to the point where it hurts.
When to see your doctor
Massage is great for everyday muscle tension. But if you have numbness, tingling or weakness in your arms or hands, or neck pain after an injury, please check with your doctor first.
Book a massage in Auburn
If your neck and shoulders are asking for help, I'd love to see you. I'm at 938 Lincoln Way, Suite 4, in Auburn. When you book, just let me know your neck and shoulders need extra attention, and I'll focus there.
Your neck works hard for you all day. Let's give it some care.
Jamie
