10 Ways Physiotherapy Can Help With Text/Tech Neck?

A physiotherapist can play a significant role in managing and relieving the discomfort associated with "text neck" by addressing the root causes, alleviating symptoms, and helping you build better habits. Here’s how a physiotherapist can assist with text neck:

1. Personalised Assessment

A physiotherapist will begin by assessing your posture, mobility, and muscle strength. This assessment will reveal how much text neck has impacted your muscles, joints, and overall posture. The physio will also assess any pain patterns or limitations in your range of motion to tailor a treatment plan for your needs.

2. Postural Correction and Education

One of the main contributors to text neck is poor posture. A physiotherapist will guide you in identifying and correcting improper neck and spine positioning. They’ll provide you with practical strategies to maintain a neutral posture while using your devices, which could include advice on phone positioning, ergonomic adjustments, and sitting posture.

3. Targeted Exercises for Strength and Flexibility

Text neck often stems from a combination of weak and tight muscles. Your physio can design an exercise program to strengthen the muscles supporting your neck and upper back, which can help counteract the strain from prolonged device use. These exercises may include:

     - Chin tucks to strengthen deep neck flexors.

     - Scapular (shoulder blade) strengthening exercises for better shoulder and neck support.

     - Mobility and flexibility exercises for the neck and upper back to relieve stiffness.

4. Soft Tissue Therapy and Massage

Physiotherapists often use hands-on techniques like massage, trigger point therapy, and myofascial release to relieve tension in the neck, shoulder, and upper back muscles. This can help alleviate discomfort, improve blood flow, and restore flexibility in tight muscles affected by text neck.

5. Joint Mobilisation and Manipulation

Some physiotherapists are trained to perform gentle mobilisations or manipulations on the spine to relieve stiffness and improve joint function. This can help restore normal movement in your neck and reduce any compensatory strain on surrounding areas.

6. Education on Body Mechanics and Device Use

In addition to hands-on treatment, a physiotherapist can teach you about ergonomic adjustments and device usage. This might include tips like raising your phone to eye level, taking regular breaks, and positioning screens at a comfortable viewing height to reduce neck strain.

7. Stretching Routines for Home Practice

Physios at Halo can guide you through stretches that relieve muscle tightness and improve neck mobility. These routines are designed for you to perform at home or even during breaks, helping you maintain flexibility and prevent further strain.

8. Pain Management Techniques

If you’re dealing with significant pain, a physiotherapist may employ pain-relief techniques, including ice or heat therapy, ultrasound, and even electrical stimulation (TENS) to reduce pain and inflammation.

9. Preventive Strategies to Avoid Future Pain

Text neck can recur if you return to poor postural habits. A physiotherapist will work with you on developing a sustainable plan to manage screen time, improve posture, and maintain strength to prevent the return of symptoms.

When to See a Physiotherapist for Text Neck

If you’re experiencing persistent neck pain, headaches, or shoulder stiffness, it’s a good idea to consult a physio. Early intervention can help prevent text neck from developing into a more serious, chronic issue and will equip you with the tools to safely manage and even reverse the impact of prolonged device use.

Through personalised treatment and education, physiotherapy can be highly effective in treating text neck, allowing you to use your devices comfortably and pain-free.

At Halo we have clinicians who specialise in neck issues. One of our clinicians – Jude – has worked with RAF fighter pilots for many years. If she can’t help with your Text Neck, nobody can!

Get in touch today to get booked in with one of our experienced physios.