01/30/2026
"Tech neck” is a term used to describe the postural effect of looking at a screen for extended periods of time, such as working on a computer or using a smartphone. This manifests as forward head posture, rounded forward shoulders, weak glute and core muscles, among other muscular imbalances. In my massage room, it sounds like “My jaw, neck, and upper back are so tense no matter how much I stretch. I get headaches every week and my lower back aches.”
Therapeutic massage can ease tension being held in these muscle groups, but it inevitably returns when we resume extended screen time. In addition to massage, here are some tools to practice body awareness and restore balance in the body:
1. Take movement breaks from screens. Use an app or set a timer to remind yourself to stand up every 30-60 minutes and move for 5 minutes. This can be combined with a mindfulness practice.
2. Practice breathing with your diaphragm, which improves posture and regulates your nervous system in a variety of beneficial ways.
3. Add mindful movement into your week to strengthen your underused muscles and increase your connection with your body. This can be yoga, qigong, tai chi, walking in a park, at-home workouts, etc.
4. Schedule time away from screens, which is therapeutic for physical and psychological wellbeing. For added benefit, practice being present. This can be done through meditation, or with simple intention.
5. If you sit at work, assess the ergonomics of the setup and make changes.
6. Stretch after a day’s work. Focus on hip flexors, pectorals, and anterior neck.
Learn more about what I do at:
Https://wellnessmassagellc.com
•
