Condition Guide · Brighton & Hove
Neck pain is one of the most common musculoskeletal complaints, and screen use is making it increasingly prevalent. Hands-on treatment combined with postural correction produces lasting results.
The Modern Epidemic
Tech neck is the colloquial term for the pattern of neck pain, stiffness and upper back tension that develops from sustained forward head posture, most commonly from looking down at phones, tablets and laptops for extended periods.
The mechanics are straightforward. The head weighs approximately 5kg in a neutral position. For every inch it moves forward of the shoulders, the effective load on the cervical spine roughly doubles. Someone looking at a phone with their head dropped forward at 60 degrees is placing the equivalent of 27kg of force on their neck, sustained for hours every day.
The consequences, over time, are significant: chronic muscular tension in the upper trapezius and suboccipital muscles, facet joint irritation, disc stress, reduced cervical range of motion, and increasingly, cervicogenic headaches that are frequently misattributed to stress or tension.
Laptop use without a separate monitor, tablet reading, driving posture and even reading in bed all produce sustained cervical flexion. The cumulative load across a day of screen-based work is considerable, even without smartphone use.
Neck Conditions Treated
Neck pain presents in several distinct patterns, each requiring a different treatment approach. Accurate assessment is the essential first step.
Pain and stiffness arising from the joints, muscles and discs of the cervical spine without neurological involvement. Typically aggravated by sustained postures and end-range movements. Responds well to hands-on treatment, postural correction and movement retraining. The most common presentation in desk workers and screen users.
Compression or irritation of a cervical nerve root producing pain, numbness or weakness radiating into the arm and hand. The specific pattern of symptoms helps identify the affected level. Disc herniation and foraminal stenosis are the most common causes. Responds well to conservative management in most cases.
Headaches originating from the cervical spine, typically felt at the base of the skull, temples or behind the eye. Often one-sided. Frequently misdiagnosed as tension headache or migraine. Distinguished by neck stiffness and reproduction of headache with cervical movement. Responds very well to targeted cervical treatment.
Neck injury following rapid acceleration-deceleration, most commonly in road traffic accidents. Can produce a complex picture of neck pain, headache, arm symptoms, dizziness and cognitive difficulties. Early active management produces significantly better outcomes than rest and a collar. Insurance and medico-legal aspects often relevant.
Disc material pressing on cervical nerve roots or the spinal cord. Produces neck pain with arm radiation, often with neurological symptoms including numbness, tingling and weakness in specific arm and hand distributions. Most respond well to conservative management. Red flags for cord compression require urgent referral.
A pattern of muscle imbalance, tight upper traps and pectorals combined with weak deep cervical flexors and lower trapezius, that produces forward head posture, rounded shoulders and chronic neck and upper back tension. Extremely common in desk workers. Requires specific muscle rebalancing rather than just massage.
Treatment Approach
Effective neck treatment addresses both the immediate pain and the postural and movement factors that are maintaining it.
Range of motion testing, joint assessment, neurological screening and postural analysis to identify the primary drivers before treatment.
Targeted work to the upper trapezius, suboccipitals, levator scapulae and deep cervical musculature to reduce tension and restore movement.
Gentle joint mobilisation to restore normal segmental movement, reduce stiffness and address the facet joint restriction that drives much of the pain.
Highly effective for suboccipital trigger points, upper trapezius tension and cervicogenic headache, producing rapid and significant pain reduction.
Specific exercises to strengthen the deep cervical flexors and scapular stabilisers, and retrain the postural habits that are loading the cervical spine.
Practical advice on screen height, chair setup and working habits that reduce the cumulative cervical load during the working day.
Practical Advice
Small workstation changes make a significant difference to cumulative cervical load across a working day.
The top of your monitor should be at eye level. A laptop on a desk without a separate monitor forces sustained cervical flexion. A laptop stand and external keyboard costs under £30 and makes an immediate difference.
Bring the phone to eye level rather than dropping the head to the phone. Obvious when stated, but most people look at their phone with significant cervical flexion hundreds of times a day.
Set a timer. Stand, walk, do five neck retractions. The issue is not just posture but sustained posture. Brief frequent breaks are more effective than occasional longer ones.
Hips slightly higher than knees, feet flat on the floor. A chair that is too low encourages lumbar flexion which drives compensatory cervical extension and upper trapezius overload.
The deep cervical flexors (longus colli and longus capitis) are almost universally weak in people with chronic neck pain. Chin tuck exercises performed daily begin to redress this imbalance within weeks.
A pillow that keeps the cervical spine in neutral, not flexed or extended, is important for overnight recovery. Side sleepers need a higher pillow than back sleepers. Front sleeping with the head rotated consistently aggravates neck problems.
Whether it's screen-related tension, a disc problem or cervicogenic headaches, accurate assessment and hands-on treatment changes outcomes. Book an appointment and let's identify what's driving your symptoms.