Are you constantly hunched over your smartphone? You might be one of the millions of Britons developing 'tech neck' – a modern postural epidemic sweeping the nation. Leading physiotherapists are raising the alarm about this silent culprit behind chronic neck pain, headaches, and long-term spinal damage.
Is Your Phone Giving You A Hunch?
The term 'tech neck' describes the repetitive stress injury caused by perpetually looking down at devices. This posture forces your cervical spine to support the equivalent of a small child's weight – up to 27kg – instead of its natural 5-6kg load. The result? A painful strain on your neck, shoulders, and upper back.
Spot The Warning Signs Before It's Too Late
Don't ignore these early red flags:
- Persistent neck stiffness and soreness
- Frequent tension headaches originating from the skull base
- Reduced mobility when turning your head
- Shoulder tightness and upper back pain
- Numbness or tingling radiating down the arms
Your 5-Minute Daily Rescue Routine
London-based physiotherapist Sarah Hopkins recommends this quick daily routine to combat tech neck:
1. The Chin Tuck
Sit upright and gently draw your chin backwards, creating a 'double chin'. Hold for 5 seconds and repeat 10 times. This strengthens deep neck flexors.
2. Doorway Pectoral Stretch
Place forearms on either side of a door frame and step through, stretching the chest muscles. Hold for 30 seconds.
3. Scapular Squeezes
Pull your shoulder blades together and down, holding for 5 seconds. Repeat 15 times to improve upper back strength.
4. Levator Scapulae Stretch
Gently tilt your head diagonally forward until you feel a stretch behind the neck. Hold for 30 seconds each side.
5. Thoracic Extension
Place a rolled towel between your shoulder blades and lie back over it for 2-3 minutes to reverse the forward hunch.
Prevention Is Better Than Cure
Beyond exercises, adjust your habits:
- Hold devices at eye level whenever possible
- Take frequent screen breaks using the 20-20-20 rule
- Set up an ergonomic workstation
- Practice regular posture checks throughout the day
"Tech neck is becoming one of the most common complaints in my clinic," warns Hopkins. "But with conscious effort and simple exercises, we can prevent this modern postural crisis from becoming a chronic health problem."
