Neck and upper back pain from posture (tech neck)

Overview

Tilting the head forward strains the neck and upper back muscles.

Pain usually builds through the day and eases with rest.

Symptoms

Common signs:

• Neck or upper back ache from sitting or screens
• Neck pain or stiffness

Less common

• Headaches
• Tight shoulders

When to get medical care

Causes

Long periods of looking down or slouching.

Does it spread or run in families?

• It isn't contagious. You can't catch it from someone else.

Who is more likely to get it

• Desk jobs
• Heavy phone use

Possible complications

• Tension headache

Diagnosis

A healthcare professional checks your neck.

Questions you may be asked

• Work setup and screen time
• Numbness or weakness

The exam

A neck and nerve exam.

Treatment

Fix the setup and move often.

Self-care

• Raise screens to eye level
• Take a break every 30 minutes
• Do chin tucks and shoulder rolls
• Use heat and gentle stretches

Medicines

Medicines that may help:

OwieClear doesn't give doses: follow the label or your healthcare professional. Medicine names here are examples, not a full list.

Physical therapy helps ongoing pain.

Prevention

To prevent it:

• Screens at eye level
• Regular breaks

Which doctor treats this

• Start with your primary care provider (family doctor or internist).
• A physical therapist can help with exercises to rebuild strength and motion.

Back to school, work, or sports

• Most people keep up normal school and work. Rest when you need to.

Pregnancy and breastfeeding

• If you're pregnant or planning to be, tell your prenatal provider about this condition.
• Don't start or stop any medicine on your own. Some are safe in pregnancy and some need to be changed.
• Ask before taking any pain reliever. The FDA advises avoiding ibuprofen and naproxen after 20 weeks unless your doctor says to.
• Breastfeeding: Most medicines are fine, but ask. The NIH LactMed database lists what's known about each one.

Outlook

Usually improves with posture changes.

Getting ready for your visit

Bring a list of your symptoms and medicines.

Questions to ask

• Would physical therapy help?

Research studies

Research studies test new ways to find and treat health problems. Some are looking for volunteers. Talk with your doctor before joining one.

Search ClinicalTrials.gov for studies on Neck and upper back pain from posture (tech neck)