{"id":3141,"date":"2026-05-15T10:00:00","date_gmt":"2026-05-15T08:00:00","guid":{"rendered":"https:\/\/therapeiafisioterapia.com\/2026\/05\/sin-categorizar\/tech-neck\/"},"modified":"2026-05-20T11:47:29","modified_gmt":"2026-05-20T09:47:29","slug":"tech-neck","status":"publish","type":"post","link":"https:\/\/therapeiafisioterapia.com\/en\/2026\/05\/physiotherapy\/tech-neck\/","title":{"rendered":"Tech-Neck Syndrome: How teleworking is affecting your neck and how to remedy \ud83d\udcbb it"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Do you suffer from neck pain while working at a computer? Discover what <a href=\"https:\/\/es.wikipedia.org\/wiki\/IHunch\" target=\"_blank\" rel=\"noopener\">Tech-Neck<\/a> is, its symptoms, and how <a href=\"https:\/\/therapeiafisioterapia.com\/en\/services\/physiotherapy\/\" data-type=\"page\" data-id=\"1306\">physiotherapy<\/a> at <a href=\"https:\/\/therapeiafisioterapia.com\/en\/sobre-nosotros\/\" data-type=\"page\" data-id=\"76\">Therape\u00eda<\/a> can help you avoid serious injuries. <\/p>\n\n<p class=\"wp-block-paragraph\">In the last decade, our way of interacting with our environment has undergone a radical transformation. The shift of work to home environments and the intensive use of mobile devices have brought the benefits of flexibility, but also an exponential increase in musculoskeletal disorders. Among these, <a href=\"https:\/\/es.wikipedia.org\/wiki\/IHunch\" target=\"_blank\" rel=\"noopener\"><strong>Tech Neck Syndrome<\/strong><\/a> (or text neck) stands out, a condition that no longer only affects adults, but is beginning to be seen frequently in young patients.  <\/p>\n\n<p class=\"wp-block-paragraph\">If at the end of the day you feel unbearable heaviness in your shoulders, stiffness in your neck, or a &#8220;locked&#8221; feeling when turning your head, you&#8217;re not alone. At <a href=\"https:\/\/therapeiafisioterapia.com\/en\/\" data-type=\"page\" data-id=\"77\"><strong>Therape\u00eda Physiotherapy<\/strong><\/a>, we&#8217;ve seen how this has become one of the leading causes of sick leave and reduced quality of life. <\/p>\n\n<figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1000\" src=\"https:\/\/therapeiafisioterapia.com\/wp-content\/uploads\/2026\/04\/Tech-Neck4-1024x1000.jpg\" alt=\"Tech-Neck\" class=\"wp-image-1577\" style=\"width:301px;height:auto\" title=\"\"><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\">What exactly is Tech-Neck and why does it happen? \ud83e\uddd0<\/h3>\n\n<p class=\"wp-block-paragraph\">The term <a href=\"https:\/\/es.wikipedia.org\/wiki\/IHunch\" target=\"_blank\" rel=\"noopener\"><em>Tech-Neck<\/em><\/a> describes repetitive stress and injury to the neck structures caused by prolonged head tilts forward and downward. Biomechanically, our spine is designed so that the head rests in equilibrium on the shoulders. <\/p>\n\n<p class=\"wp-block-paragraph\">When we are in a neutral posture, the weight our spine supports is about <strong>5 kg<\/strong>. However, physics is unforgiving: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>At <strong>15 degrees<\/strong> of inclination, the relative weight rises to <strong>12 kg<\/strong>.<\/li>\n\n\n\n<li>At <strong>30 degrees<\/strong>, the pressure is <strong>18 kg<\/strong>.<\/li>\n\n\n\n<li>At <strong>60 degrees<\/strong> (the typical inclination when looking at a mobile phone on your lap), the neck supports <strong>up to 27 kilos!<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">This constant overload generates excessive tension in the ligaments, intervertebral discs and extensor muscles of the neck, which ends up modifying the natural curvature of the spine.<\/p>\n\n<h3 class=\"wp-block-heading\">The Superior Cruciate Syndrome: The Structural \ud83c\udfd7\ufe0f Consequence<\/h3>\n\n<p class=\"wp-block-paragraph\">From an advanced <a href=\"https:\/\/therapeiafisioterapia.com\/en\/services\/physiotherapy\/\" data-type=\"page\" data-id=\"1306\">physiotherapy <\/a>perspective, <a href=\"https:\/\/es.wikipedia.org\/wiki\/IHunch\" target=\"_blank\" rel=\"noopener\">Tech-Neck<\/a> often leads to what is known as <strong>Upper Crossed Syndrome<\/strong>. This muscular imbalance is characterized by: <\/p>\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Weakened muscles:<\/strong> The deep neck flexors and scapular stabilizers (serratus and rhomboids) lose tone.<\/li>\n\n\n\n<li><strong>Shortened\/hypertonic muscles:<\/strong> The pectoralis major, upper trapezius, and levator scapulae become stiff and painful.<\/li>\n<\/ol>\n\n<p class=\"wp-block-paragraph\">This combination alters breathing mechanics, raises the shoulders and projects the jaw forward, potentially causing <strong>Temporomandibular Joint (TMJ)<\/strong> problems and cervicogenic dizziness.<\/p>\n\n<h3 class=\"wp-block-heading\">Symptoms that indicate that you should see a professional \ud83d\udea9<\/h3>\n\n<p class=\"wp-block-paragraph\">Pain is not always the first symptom. You should pay attention if you experience: <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Tension headaches:<\/strong> Headaches that look like a &#8220;band&#8221; squeezing your forehead.<\/li>\n\n\n\n<li><strong>Paresthesias:<\/strong> Tingling or numbness that runs down the arms to the fingers.<\/li>\n\n\n\n<li><strong>Trigger points:<\/strong> Painful &#8220;knots&#8221; to the touch in the area of the trapezius.<\/li>\n\n\n\n<li><strong>Loss of mobility:<\/strong> Difficulty looking over your shoulder when driving or performing everyday movements.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Proactive Routine: 3 Exercises to Do at Your Desk \ud83e\uddd8 \u2642\ufe0f<\/h3>\n\n<p class=\"wp-block-paragraph\">To mitigate the impact of <a href=\"https:\/\/es.wikipedia.org\/wiki\/IHunch\" target=\"_blank\" rel=\"noopener\">Tech Neck<\/a> during your teleworking day, we recommend performing this micro-routine every 2 hours:<\/p>\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Chin-Tuck (Cervical Retraction):<\/strong> Sitting upright, tuck your chin back as if you were trying to create a double chin, without tilting your head up or down. Feel the stretch at the base of your skull. Hold for 3 seconds and repeat 10 times.  <\/li>\n\n\n\n<li><strong>Chest Opener: <\/strong>Interlace your hands behind your back and extend your arms while opening your chest. This counteracts the hunched posture of typing. <\/li>\n\n\n\n<li><strong>Scapular Mobilization:<\/strong> Make slow circles with your shoulders backward, trying to &#8220;bring&#8221; your shoulder blades together at the end of the movement.<\/li>\n<\/ol>\n\n<h3 class=\"wp-block-heading\">The Therapeia Approach: Much More Than a Massage \ud83d\udc68 \u2695\ufe0f\u2728<\/h3>\n\n<p class=\"wp-block-paragraph\">At <strong><a href=\"https:\/\/therapeiafisioterapia.com\/en\/\" data-type=\"page\" data-id=\"77\">Therape\u00eda Physiotherapy<\/a><\/strong>, we understand that every patient is unique. <a href=\"https:\/\/es.wikipedia.org\/wiki\/IHunch\" target=\"_blank\" rel=\"noopener\">Tech-Neck<\/a> treatment cannot be limited to simply relaxing the muscle; we must retrain the neuromuscular system. Our protocol includes:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Advanced Manual Therapy:<\/strong> To recover joint mobility of the cervical and dorsal vertebrae.<\/li>\n\n\n\n<li><strong>Dry needling:<\/strong> If there are very active myofascial trigger points that cause referred pain.<\/li>\n\n\n\n<li><strong>Indiba or Radiofrequency:<\/strong> To accelerate tissue regeneration and reduce deep inflammation.<\/li>\n\n\n\n<li><strong>Therapeutic Exercise:<\/strong> We teach you specific exercises to strengthen the &#8220;lazy&#8221; muscles and prevent the pain from recurring after two weeks.<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>Don&#8217;t let teleworking take its toll on your health<\/strong> \ud83c\udd98<\/p>\n\n<p class=\"wp-block-paragraph\">Prevention is the most powerful tool in physiotherapy. If you feel your neck is reaching its limit, it&#8217;s time to act before the injury becomes chronic or leads to a herniated disc. At <a href=\"https:\/\/therapeiafisioterapia.com\/en\/\">Therape\u00eda<\/a>, <a href=\"https:\/\/therapeiafisioterapia.com\/contactanos\/\" data-type=\"page\" data-id=\"74\">we help<\/a> you adjust your ergonomics and restore your body&#8217;s balance.  <\/p>\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 <strong><a href=\"https:\/\/therapeiafisioterapia.com\/en\/contact\/\" target=\"_blank\" rel=\"noreferrer noopener\">Click here to book your full Therapeutica review and get back to work pain-free<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you suffer from neck pain while working at a computer? Discover what Tech-Neck is, its symptoms, and how physiotherapy at Therape\u00eda can help you avoid serious injuries. In the last decade, our way of interacting with our environment has undergone a radical transformation. The shift of work to home environments and the intensive use [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3140,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64,58,91],"tags":[93,94,92],"class_list":["post-3141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physiotherapy","category-ergonomics","category-occupational-health","tag-cervical-physiotherapy","tag-teleworking","tag-wellness"],"_links":{"self":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts\/3141","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/comments?post=3141"}],"version-history":[{"count":1,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts\/3141\/revisions"}],"predecessor-version":[{"id":3142,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts\/3141\/revisions\/3142"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/media\/3140"}],"wp:attachment":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/media?parent=3141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/categories?post=3141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/tags?post=3141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}