How to Relieve 'Tech Neck' Pain: A Guide to Recovery and Prevention

Estimated read time: 3 minutes 

In the digital era, neck pain has become a prevalent issue affecting millions of people worldwide. Dubbed 'tech neck,' this condition arises from the prolonged use of computers and mobile devices, leading to strained muscles and discomfort in the neck and upper back. Whether you work from home, in an office, or frequently use electronic devices, it's crucial to address tech neck to prevent long-term complications. In this article, we will explore the causes of tech neck, suggest exercises for relief, and introduce a powerful tool – the percussive muscle massage gun – to alleviate tech neck pain effectively.

How to Relieve 'Tech Neck' Pain: A Guide to Recovery and Prevention

Understanding Tech Neck

Tech neck refers to the strain and discomfort experienced in the neck, shoulders, and upper back due to prolonged periods of working at a computer or constantly looking down at a phone or other electronic devices. The condition arises from poor posture, as hunching over screens leads to excessive forward head position, straining the muscles and ligaments that support the neck.

Causes of Tech Neck

Several factors contribute to the development of tech neck:

  1. Poor Posture: Slouching or leaning forward while using electronic devices puts added stress on the neck and spine.
  1. Prolonged Screen Time: Spending extended periods in front of a computer or staring down at a phone without taking breaks strains the neck muscles.
  1. Lack of Ergonomic Setup: Improper workstation ergonomics, such as a poorly positioned monitor or chair, can exacerbate tech neck.

Exercises to Relieve Tech Neck

  1. Neck Stretches: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-30 seconds and repeat on the other side. Perform this stretch multiple times throughout the day to alleviate tension.
  1. Chin Tucks: While sitting or standing tall, retract your chin, as if making a double chin. Hold for a few seconds, then release. Repeat 10-15 times to strengthen the neck muscles and improve posture.
  1. Shoulder Rolls: Roll your shoulders in a circular motion, first forward, and then backward. This exercise helps release tension in the neck and upper back.
  1. Upper Back Stretch: Interlace your fingers in front of you, palms facing outward. Round your back and push your hands forward, feeling a stretch in your upper back. Hold for 15-30 seconds and repeat as needed.

Using a Percussive Muscle Massage Gun for Tech Neck Relief

In addition to exercises, a percussive muscle massage gun can be a valuable tool for relieving tech neck pain. These handheld devices deliver rapid pulses of pressure to targeted muscle groups, promoting blood flow, reducing muscle tension, and accelerating recovery. Here's how to effectively use a massage gun for tech neck relief:

  1. Select the Proper Attachment: Use a soft or medium attachment head for the neck and upper back areas to ensure a comfortable and effective massage.
  1. Apply Light Pressure: Start with gentle pressure on the affected areas. Allow the massage gun's vibrations to penetrate the muscles without causing discomfort.
  1. Target Trigger Points: Pay attention to any tender or knotted areas in the neck and upper back, commonly referred to as trigger points. Direct the massage gun to these spots for concentrated relief.
  1. Gradually Increase Intensity: As your muscles adjust to the massage gun, gradually increase the intensity level for deeper penetration and tension release. However, avoid excessive pressure that may cause pain or discomfort.
  1. Use Regularly: Incorporate the massage gun into your daily routine, using it for several minutes on the affected areas. Consistency is key to experiencing long-term relief.


Tech neck, the neck pain resulting from prolonged computer use and smartphone dependency, can have a significant impact on your daily life. By understanding the causes and incorporating exercises to relieve the strain, you can prevent and manage tech neck effectively. Additionally, a percussive muscle massage gun can be a game-changer, providing targeted relief to the affected muscles and promoting faster recovery. Take the necessary steps to prioritise your neck health, and say goodbye to tech neck pain.

Please note, we always recommend consulting with your doctor or physician before using a massage gun to treat any ailment or injury. 

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