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Hours looking down at phones and laptops can leave your neck and shoulders feeling tight. Simple desk habits, plus how massage and acupuncture fit in, at our Lane Cove clinic.

The modern posture problem

Look around any café or train carriage and you will see heads tipped forward over screens. Spending hours in that position, often in a cool air-conditioned office, is one of the main reasons people tell us their neck and upper shoulders feel tight. The term "tech neck" has become a popular shorthand for this everyday discomfort.

Set up your space

• Raise your laptop or monitor so the top of the screen sits roughly at eye level.
• Use a separate keyboard so your arms can rest comfortably.
• Hold your phone higher rather than dropping your chin to your chest.
• If the air conditioning blows straight at you, keep a light scarf handy.

Desk-friendly movements

Set a reminder to move every 30 to 45 minutes. These gentle exercises can be done in your chair; stop if any cause pain:

• Roll your shoulders in slow circles, first backward and then forward.
• Draw your shoulder blades together lightly and hold for a few seconds.
• Turn your head slowly to look over one shoulder, then the other, within comfort.

Warmth or cool at the end of the day

Many people enjoy a warm shower or a heat pack across the shoulders after work. Some prefer a wrapped cold pack for short periods. Choose whichever feels better and protect your skin.

Combining treatments in one visit

At our Lane Cove clinic, clients can book remedial massage, acupuncture or both in the same appointment. Many find massage relaxing when their muscles feel tight. In Traditional Chinese Medicine theory, stiffness is linked to blocked flow of Qi along the meridians, and some people choose acupuncture to support their comfort and wellbeing. These therapies are offered alongside medical care, not instead of it.

Know when to get checked

If your neck pain is severe, lingers for more than a few days, follows a fall or accident, or comes with headaches, dizziness, fever, tingling or weakness in the arms, please see your GP for assessment.