Tech Neck Treatment

on the Sunshine Coast

That deep ache across the back of your neck and shoulders after hours at a screen isn't something you should have to live with. Whether you know you have tech neck or you're still trying to work out what's behind your headaches, back pain and stiffness, our experienced chiropractors can help.

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What is tech neck?

Tech neck, also known as text neck, is a musculoskeletal condition caused by holding your head forward (also known as anterior head carriage) while using screens. The adult head weighs around 5 kg upright, but at 45 degrees of tilt the load on the cervical spine rises to roughly 22 kg. Over time, this fatigues the neck muscles, rounds the shoulders into a hunch, and increases pressure through the spine.

Tech neck is increasingly common in office workers, students, remote workers, and regular smartphone users. At our Sunshine Coast clinics, we often see it in patients who spend long hours at a desk or screen – many of whom assumed neck pain was just part of working life.

This condition develops through prolonged forward head posture during screen use, which disrupts the balance of the neck muscles: the muscles at the back become tight and overloaded, while the deep neck flexors at the front weaken. Poor workstation setup, poor posture, high screen time, and limited movement are key contributing factors.

Chiropractic care combined with targeted rehabilitation is an effective approach for tech neck.

Hands-on care for tech neck

Our chiropractors assess how forward head posture and screen habits affect your neck, posture and comfort, then create a plan to reduce strain and improve alignment. Depending on your needs, care may include:

Chiropractic adjustments to improve spinal alignment through the neck and upper back, reducing pressure on discs, joints and nearby nerves.
Soft tissue therapy to release tight muscles in the upper back, neck and base of the skull that often develop with prolonged screen use.
Dry needling to target hard-to-reach trigger points in the trapezius, levator scapulae and suboccipital muscles.
Tailored exercise programming with chin tucks, scapular strengthening and chest-opening stretches to support better posture.
Lifestyle and ergonomic advice for screen height, workstation setup, screen-time habits and movement breaks to help prevent symptoms returning.
Heat and cold therapy guidance to manage tension headaches, stiffness and flare-ups between visits.

Your path to tech neck relief

Assessment

We begin by understanding your symptoms: when your neck pain or tightness started, how screen time affects it and where it spreads. Your chiropractor checks posture, cervical spine movement and muscle function to confirm tech neck and rule out other causes.

Treatment

Your care plan is based on your symptoms, not a standard protocol. Treatment may include chiropractic adjustments, soft tissue therapy, targeted stretching and dry needling to ease tight muscles, reduce nerve irritation and restore movement. We adjust care as your posture improves.

Ongoing support

Tech neck can return without the right follow-up, especially with daily screen use. We monitor progress, refine your plan and provide a tailored home programme with chin tucks, strengthening exercises and ergonomic tips to keep your neck comfortable long term.

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Why choose our team?

We are a multidisciplinary team of experienced chiropractors, with both female and male doctors available.

We love what we do and care deeply about our patients' wellbeing and happiness, some of which have been coming to us for decades.

We have two clinics, located in the heart of Alexandra Headland and Coolum Beach, open Monday to Saturday.

We are Bupa and Medibank preferred providers. We also accept Eftpos, Medicare, DVA and EPC.

Your questions, answered

Tech neck usually builds gradually from looking down at screens and often sits at the back of the neck or between the shoulder blades. It may ease when you change posture or rest. Other issues, such as a disc problem or pinched nerve, can cause sharper pain, numbness or weakness into the arm. Because symptoms can overlap, a professional assessment helps identify the cause and guide the right treatment.

Anyone who spends long hours on phones, laptops or tablets can develop tech neck. It is common in office workers, students and heavy device users, especially with a poorly set-up workstation. Rounded shoulders, weak deep neck muscles, limited upper back movement and long screen sessions without breaks can make it more likely.

We use a mix of hands-on care and practical support based on your symptoms. This may include chiropractic adjustments to improve neck and upper back movement, soft tissue therapy for tight muscles, and a tailored stretching and strengthening programme. We also help with ergonomic advice to reduce the habits causing the strain.

At our Alexandra Headland clinic, Dr Lillie Lines can perform dry needling, which may also help release deep trigger points.

Yes. Dry needling uses extra fine needles to target trigger points in overworked neck and upper back muscles, helping reduce pain and tension. It is often most useful when combined with adjustments and rehabilitation.

Many people notice improvement within the first few sessions. Your timeline depends on how long you have had symptoms, how severe they are, and how consistently you follow your exercises and posture changes.

With hands-on treatment, exercise and ergonomic changes, many of our patients get lasting relief. Because tech neck is driven by daily habits, keeping up your posture and workstation changes is important. Ongoing maintenance care can also help reduce flare-ups.

Our chiropractors use gentle, targeted techniques suited to your comfort level. Most people find treatment comfortable and often feel less tension or better movement during or after a session. If dry needling is used, you may feel a brief muscle twitch, sometimes a deep ache, which is a normal release response.

Both can help. Ice is useful when the neck feels sharp or inflamed: apply it for 15 to 20 minutes to calm irritation. Heat is better for ongoing stiffness or muscle tension, as it helps relax tight muscles and improve blood flow. For most tech neck, gentle heat before stretching often feels best. Please do not heat your spine only the muscles surrounding it, ie. upper traps.

Home care can make a big difference. Raise your screen to eye level, keep your feet flat on the floor, and stand and stretch every 20 to 30 minutes. Chin tucks, shoulder blade squeezes and doorway chest stretches can help support better posture. Your chiropractor will give you exercises suited to your stage of recovery.

Mild cases often improve within two to four weeks with posture changes, daily exercises and a better workstation set-up. More persistent cases can take several months, although many people feel early relief within a few weeks. Longstanding tech neck may take longer, and professional care can help speed recovery.

This depends on your assessment and how you respond to treatment. Some people improve in a few sessions, while others need a longer care plan, especially if symptoms have built up over years. We will reassess your progress and adjust your treatment as needed.

At first, we may recommend weekly visits to build momentum and settle your symptoms. As things improve, we will reduce the frequency to suit your ongoing needs and daily screen habits.

No referral is needed. Diagnosis is mainly based on your history and a physical examination. We will ask how and when your neck pain started, how screen time affects it, and then check your posture, neck movement and muscle function. If you have existing imaging results, bring them along, but they are not required.

Tech neck often returns when the underlying cause has not been fully addressed. Common reasons include falling back into forward head posture, stopping exercises once symptoms ease, poor workstation set-up, and weak deep neck or upper back muscles. We will help you address these factors and build a simple maintenance plan to reduce flare-ups.