Physiotherapy for Neck Pain Caused by Phone

You’re waiting for the bus in Guildford, scrolling through your feed. You’re relaxing at Bear Creek Park, texting a friend. Maybe you’re even reading this right now on your phone, head tilted down. Sound familiar? If you live in Surrey and find yourself constantly battling neck stiffness, tension headaches, or a nagging ache between your shoulder blades, your smartphone habit might be the culprit. We’re talking about “Text Neck,” and honestly? It’s becoming a real pain in the neck for so many of us here in Surrey.

Why Does Looking Down Hurt So Much?

It’s all about gravity and leverage. Think of your head like a bowling ball – it weighs a good 10-12 pounds! When you hold it upright, balanced nicely over your spine, your neck muscles don’t have to work too hard. But the second you tilt your head forward to look at your screen, everything changes.

• That 60-degree tilt? Suddenly, your head feels like it weighs 60 pounds to your neck muscles and spine. Imagine carrying a heavy bag of groceries hanging off your neck all day!
• Muscles in the back of your neck (like your upper traps and levator scapulae) go into overdrive, straining to hold your head up. They get tight, sore, and fatigued.
• Ligaments get stretched, the joints and discs in your lower neck get compressed, and over time, this can even irritate nerves. That’s when you might feel pain shooting into your shoulders, arms, or get those tension headaches starting at the base of your skull.

Recognizing Text Neck Symptoms (Surrey, This Means You!)

How do you know if your neck pain is phone-related? Watch out for these common signs:

• A dull ache or sharp pain right in your neck, especially the lower part or where your neck meets your shoulders.
• Feeling stiff, like you can’t turn your head fully to check your blind spot while driving down King George Blvd.
• Headaches that start at the back of your head and creep upwards.
• Tight, sore shoulders – maybe even feeling knots around your shoulder blades.
• Numbness or tingling traveling down into your arms or hands.
• Just feeling weaker in your shoulders or arms than usual.
• Pain that definitely gets worse after a long session scrolling, gaming, or working on your laptop.

Ignoring It Isn’t an Option

Let’s be real, we’re not giving up our phones. But letting text neck go untreated can lead to bigger problems: chronic pain, early wear-and-tear on your neck joints (degeneration), and even a permanent change in the natural curve of your neck. That’s where seeing a Surrey physiotherapist becomes your smartest move.

How Surrey Physio Tackles Text Neck (It’s More Than Just Crackin’ Backs!)

Physiotherapists in Surrey – whether you visit one near Surrey Memorial Hospital, in Newton, or Cloverdale – are experts in movement and pain. We don’t just treat the symptoms; we figure out the why behind your specific pain and give you tools to fix it and prevent it from coming back. Here’s what treatment often looks like:

1. Getting to Know YOU (and Your Phone Habits): First, we’ll chat. When does your neck hurt most? What’s your work setup like? How many hours are you truly on your phone? We’ll then do a physical check: how well does your neck move? Where are the tight spots? How strong are your supporting muscles? We might check your nerve function too.
   
2. Calming Things Down (Pain Relief):
   1. Hands-On Help (Manual Therapy): This might include gentle joint movements, specific massage techniques to release those super tight muscles (common in Surrey desk workers and students at SFU Surrey!), or stretches we do for you. Techniques like IMS (dry needling) can be incredibly effective for those deep, stubborn knots you just can’t seem to stretch out yourself.
   1. Bonus Tools: Sometimes we might use things like ultrasound, heat, ice, or TENS (a gentle electrical stimulation) to help reduce pain and inflammation in the early stages.
      
3. Fixing Your Posture (The Core of the Problem!): This is HUGE. We’ll teach you practical ways to hold your devices without wrecking your neck:
   1. Phone/Tablet Rule: Hold it up! Bring your screen closer to eye level. Use a stand for your desk or couch. Prop your elbows. Your mantra: “Eyes level, chin neutral.”
   1. Desk Setup Matters: Especially if you work from home in Fleetwood or have an office job in Central City. We’ll advise on monitor height (top should be at eye level!), chair support (lumbar pillow anyone?), keyboard position, and avoiding laptop hunching.
   1. Body Check-Ins: Learn to recognize that slumping feeling before the pain starts. Catch yourself at Surrey Centre Mall, while watching your kids’ soccer game, or during your Netflix binge.
      
4. Building a Stronger, More Resilient Neck (Exercise is Key!): This is your long-term defense. We’ll design a simple, personalized program you can do at home, focusing on:
   1. Stretching: Gentle, effective stretches for your chest, front-of-shoulder muscles, and those overworked upper traps/neck muscles. Think: doorway stretches, neck side bends.
   1. Strengthening: Crucial exercises to wake up and strengthen the often-neglected muscles at the front of your neck (deep neck flexors) and the muscles between your shoulder blades (rhomboids, mid/lower traps) that pull your shoulders back. Chin tucks are your new best friend!
   1. Posture Endurance: Exercises that help you hold that better posture effortlessly throughout your Surrey commute or workday.
   1. Core Connection: Yes, a stronger core (abs and back) helps support everything above it, including your neck!
      
5. Smart Habits for Surrey Life (Prevention):
   1. The 20-20-20 Rule: Every 20 minutes on a screen, look at something 20 feet away for 20 seconds. Set a timer!
   1. Move It!: Don’t sit frozen for hours. Get up, stretch, walk around – even just to the kitchen for water. Break up that screen time.
   1. Be Phone-Aware: Notice how you hold it and how long. Use features that show your screen time – it can be eye-opening!
   1. Stay Active: Regular exercise like walking the Green Timbers trails, swimming at a Surrey rec centre, or joining a local yoga class does wonders for overall posture and body awareness.

Don’t Let Your Phone Rule Your Neck Health

Text neck is incredibly common, but it’s also very treatable. You can stay connected without constant neck pain. Surrey physiotherapists are here in your community with the expertise, hands-on care, and practical strategies to help you ditch the ache and get back to feeling good.

If your neck, shoulders, or head are paying the price for your screen time here in Surrey, BC, take the first step. Reach out to a local Surrey physiotherapy clinic for an assessment. Let’s work together to get you comfortable again, right here in our neighborhood!