Does your neck feel stiff or sore after a long day of working at your desk or scrolling on your phone? You’re not alone. Many of us are spending more time than ever hunched over screens, and it’s taking a toll on our bodies. The good news? You don’t have to live with the discomfort of “tech neck.” With a few simple changes, you can ease the strain on your neck and get back to feeling good again.  

Here are some personal and practical tips to keep your neck happy and healthy:  

1. Make Your Workspace Work for You  

Imagine how much better your neck would feel if your screen was at eye level and your chair supported your back perfectly. Setting up your workspace ergonomically can make a world of difference. Adjust your monitor height, find a supportive chair, and keep your keyboard and mouse at a comfortable angle. Little tweaks can go a long way toward easing tension.  

2. Move Often – Your Body Craves It  

Sitting still all day isn’t what your body was made for. Regular movement is key to preventing stiffness and pain. Every 30 minutes, stand up, stretch, or take a short walk. It doesn’t have to be fancy – even rolling your shoulders or tilting your head gently from side to side can help. Your neck will thank you for the break!  

3. Counteract the Slouch  

If you’ve ever caught yourself hunched forward over your desk or phone, you’re not alone. The best way to undo that posture is to reverse it! Try exercises like chin tucks, pec stretches through a doorway or simply lying down on your back on a firm surface. Think of these moves as a reset button for your posture.  

4. Be Kind to Your Neck When Using Screens  

How often do you find yourself looking down at your phone or tablet for ages? Instead, bring your screen up to eye level. Use a stand or prop your device up so you’re not craning your neck. Even small changes like using voice-to-text can help reduce the strain. Your neck deserves better than to be stuck in one position all day.  

5. Reach Out for Support  

If you’re struggling to manage the discomfort on your own, don’t wait too long to get help. A physiotherapist can help you understand what’s going on with your neck and give you personalised advice. Whether it’s guidance on setting up your workspace, exercises to strengthen and stretch, or hands-on treatment to ease the tension, we’re here to help you feel like yourself again.  

6. Move Your Body, Feel the Difference  

Staying active is one of the best things you can do for your neck (and your overall health). Activities like yoga, Pilates, or swimming help keep your body balanced and your posture in check. Find something you enjoy – it doesn’t have to be intense. Even gentle movement can help your neck feel freer and more relaxed.  

You don’t have to put up with neck pain. If tech neck has been dragging you down, it’s time to take control and feel better. At Kalamunda Physio, we’ve helped so many people just like you get back to living without pain and stiffness. Let us help you move better, sit better, and feel better. Book an appointment today – your neck will thank you!