How many hours per day are you on your smartphone? If you’re like most Americans, you spend as much as four and a half hours daily hunched over looking at your screen. While we often have good reasons to be on our phones, the downside is that bending your neck at a 45-degree angle while you zoom, scroll, and text can lead to a set of painful upper body symptoms known as tech neck.
If you’re looking to ease that all-too-familiar neck pain after too much screen time, the good news is that massage could help. From calming overworked muscles to supporting better posture, a quick neck rub may be able to soothe tech neck symptoms — both in the short and long term.
Here’s what to know about massage for tech neck, including its benefits and how to add it to your daily routine.
What Is Tech Neck?
At its core, tech neck (sometimes called text neck) is a type of repetitive strain injury. It happens as a result of rounded, forward posture, which forces certain muscles and tendons to work harder. In turn, it can create a cycle of chronic tension — and it’s part of why 73% of college students and 65% of those who work from home report neck or back pain.
People often think that tech neck only affects the neck, but it can also affect the shoulders, chest, and upper back muscles. Plus, the muscular fatigue and nerve pressure that come with it can cause referred pain in other areas, like the hands or arms.
If you have tech neck, you might notice symptoms like:
- Dull, chronic aching in your neck, shoulders, or upper back
- Headache-like symptoms
- Stiffness or lack of mobility in the shoulders, chest, or neck
- Rounded shoulders, a hunched back, or forward head posture
How Can Massage Help Tech Neck?
Avoiding forward head posture and keeping your screen time in check are some of the best ways to tackle tech neck at the source. But if you need some quick relief after too much scrolling, massage is one option that could help.
Specifically, it can provide benefits like:
Soothing Tired, Strained Muscles
When you notice tech neck pain, a quick massage can soothe the muscles that have been overworking due to forward posture.
These include muscles deep in the cervical spine, which can become weakened and fatigued from leaning over. Plus, it can help with pain in the suboccipital muscles at the base of the skull, as well as those around the shoulder blades and chest — all of which can become strained from too much time hunched over a screen.
Supporting Better Posture
Along with calming stressed and strained muscles, massage can also help with the main culprit behind tech neck symptoms: poor posture.
How does it work? In short, when you’re constantly leaning over your phone, muscles can become “stuck” in stretched or contracted positions. And this can create pain, trigger points, and stiffness around your neck and shoulders — all while making it harder to keep your body in its natural alignment.
By using targeted massage to address this stiffness, it becomes easier for your body to return to its natural, healthy posture — easing tech neck symptoms as a result.
Calming Headaches
Headaches are one of the lesser-talked-about symptoms of tech neck, but it may surprise you to learn that your end-of-the-day headache might actually be linked to the forward posture that comes with too much screen time.
Luckily, a gentle head and neck massage may be able to bring some relief. In one 2016 study, researchers looked at the effects of massage alone versus massage combined with manipulation techniques on tension headaches.
Remarkably, they found that both interventions helped reduce headache pain, while the addition of manipulation techniques brought even greater benefits for neck range of motion.
What Is the Best Type of Massage for Tech Neck?
If you’re considering using regular massage to manage tech neck pain, here are some of the best types to know about:
Myofascial Release
For tech neck relief, many experts agree that myofascial release is one of the best massage types to try. It uses gentle stretching and moderate pressure to break up tension in the muscles and fascia. Plus, it’s excellent for releasing trigger points or knots, which can play a major role in neck and back pain.
Professional massage therapists are often trained in myofascial release — so if you plan on booking yourself a massage appointment, you can certainly ask about it during your session. Some helpful techniques they might use include:
- Suboccipital release, which works on the small supporting neck muscles near the base of the skull
- Upper trapezius release, which focuses on the large, flat muscles that stretch from your neck to your shoulders
- Pectoral release to work on the chest muscles, which can become tightened and contracted due to poor posture
Sports Massage
If your goals include better body mechanics and fixing imbalances, a professional sports massage could be the way to go. This modality usually involves a blend of techniques such as deep tissue work, myofascial release, and even some stretching.
You can try some sports massage techniques at home — like simple gliding or kneading around sore, tired muscles. But specific methods for better posture and tech neck relief may include:
- Compression, which involves pressing your hand over a muscle with moderate pressure to warm up and relax the tissue.
- Trigger point release. This involves putting firm pressure on tight, irritable bands of tissue (also called knots) to help them release.
- Cross friction massage, which involves massaging across tendon and muscle fibers to relieve pain and improve mobility.
Craniosacral Massage
Craniosacral therapy (CST) is another powerful massage option for tech neck — especially if you have muscle tension or trigger points causing headaches. This is because it focuses almost exclusively on the head, neck, and back.
It uses similar techniques as other forms of massage, but it can be an even gentler and more targeted option for the upper body. People who opt for CST often report benefits like:
- Deep relaxation and stress relief
- Improved posture
- Better range of motion in the upper body
While research is still in its early phases, a 2019 review also found that CST showed promising benefits for many types of chronic pain — including neck pain.
How To Try Massage for Tech Neck: 3 Ways
A quick neck rub can ease tech neck pain in a pinch, but it’s not the only self-massage option that can help. The truth is that poor posture can take a toll on many upper body muscles — and focusing on each of them can help you find even more relief.
So, for a complete self-massage routine that targets tech neck on a deeper level, here are three techniques to try:
1. Self-Massage for Neck Pain
A hands-on tech neck massage might seem difficult, but it can be one of the easiest ways to relieve strained, sore neck muscles after a long day. To try it:
- Start by sitting with straight yet comfortable posture.
- Take your right hand and gently pull your head to the right until you feel a stretch in the left side of your neck. Hold for 10–20 seconds.
- Repeat with the opposite side.
- Next, wrap both hands around the back of your neck, and squeeze for three gentle compressions. Hold each compression for 2–3 seconds.
- Then, use your fingers to massage outward from the center of the back of your neck. Repeat along the length of your neck with gentle pressure for 60 seconds.
- Use your fingers to massage each side of your neck in large circular motions. Start at the base of the skull and move all the way down to each trapezius muscle (in the space between your shoulders and neck). These large back muscles are often a hotspot for tension and trigger points.
- Pause and hold pressure over any knots you find for 5–10 seconds to help them release.
- Finally, spend a few more minutes lightly massaging the suboccipital muscles for another 1-2 minutes. (These are found at the base of your skull, on either side of your neck.)
2. Foam Roll It Out
A small foam roller can work perfectly for broadly targeting the upper back muscles — including the trapezius and rotator cuff muscles. Plus, it’s great for gently rolling out the small muscles along the back of your neck.
Here’s how to use one for tech neck relief:
- Sit on the ground, and place your foam roller horizontally behind you.
- Gently lie back so that the roller is underneath your mid-back. Use your core to hold yourself up — almost like you’re in a sit-up position.
- Tuck your chin in slightly, and use your hands to cradle your head for extra support.
- With your core engaged, gently allow yourself to bend backward over the foam roller. Your neck and spine should curve back slightly (almost like you’re in the reverse of typical tech neck posture).
- Relax in this position for a few seconds.
- Then, use your core strength to lift yourself back to the starting position.
- Use your legs to raise your body off the ground.
- Slowly begin rolling your back muscles, from the mid-back to the upper back. Repeat for 1–2 minutes.
- Optionally, you can shift the foam roller upward for neck myofascial release. Simply align the back of your neck with the roller, and slowly rotate your head from side to side to massage the muscles.
3. Try a Body Massager
A home body massager can be one of the best self-care tools for managing chronic tech neck. This is because it makes daily massage easier to incorporate into your routine — allowing you to soothe your neck and back muscles whenever they need it most.
The MedMassager Body Massager Plus is one option with a wide, oscillating surface designed to bring deep muscle tension relief. And a bonus is that it’s easy to use, even when you don’t have a partner to help. Here’s how:
- Turn your massager to the lowest setting.
- Find a high-back seat, and place the massager behind your upper back. Lean back slightly to help it stay in place.
- Allow the vibrations to warm up your back muscles for one minute.
- Then, turn it up to the intensity that feels best to you. (Tip: Large back muscles can often benefit from deeper massage, but neck muscles tend to be more delicate. So, keep this in mind as you adjust the massage pressure.)
- Adjust the pressure and move the massager as needed to focus on different areas of soreness.
- Continue the massage for 5–10 minutes, up to a few times per day.
Tips For Better Results From Tech Neck Massage
Whether you use a home massager or opt for hands-on techniques, here are a few tips to help you find the most relief:
- Combine your massage with light stretching. Massage is great for soothing muscle pain, but pairing it with light neck stretches can boost flexibility and ease stiffness on a deeper level.
- Use it to remind your body of healthy posture. When your muscles get used to being hunched over, they tend to settle into that position. In other words, they get used to what they do most often — and you might even find yourself holding them in tight or uncomfortable positions without realizing it. Fortunately, massage can help relax your muscles back into healthy alignment.
- Add heat. Combining massage with a heating pad or warm compress can relieve stiffness while supporting healthy blood flow.
- Don’t forget to massage other muscle groups that can end up overworked due to poor posture — like those around the chest and shoulders.
Considerations
A gentle neck massage is unlikely to do any harm to most people. But as with all natural therapies, it’s important to get the OK from your doctor before starting, especially if you have any medical conditions (or injuries) that might be affected by it.
Aside from that, just remember to listen to your body. Massage can work wonders on tender spots and trigger points, but it’s best to skip any areas that feel especially painful. In addition, it’s always better to start with gentle pressure and increase gradually as needed to avoid overdoing it on any muscles.
Other Tips for Tech Neck Relief
Tech neck is often thought of as a single condition, but the truth is that it’s more like a collection of aches and pains that develop due to everyday habits.
The good news is that because it’s related to your habits, small lifestyle adjustments can help you relieve pain and reverse postural issues over time. Some steps you can take include:
Check Your Technology Habits
Working at a desk (or otherwise spending a lot of time online) can take a toll on your neck and shoulders. This is especially true if you’re always reaching for your keyboard, leaning toward a computer screen, or looking down at your phone.
With that in mind, here are a few tech tips to help reduce the strain on your neck and back:
- Check that your monitor is about an arm’s length away.
- Make sure that the height of your monitor is near eye level.
- If you work at a desk, take a few breaks to walk around and stretch throughout the day.
- Hold your phone higher up while you scroll or text.
Try Postural Exercises
Adding upper body stretches and exercises to your routine can go a long way in correcting rounded shoulders and forward head posture. Some good options include:
- Scapular retractions. These involve squeezing the shoulder blades together, which can help counteract rounded posture.
- Trapezius stretches to combat upper back and neck tension. (You can try these by sitting with relaxed posture and simply tilting your head to either side.)
- Cat-cow yoga pose, which can help mobilize and stretch the back and neck muscles.
The Takeaway on Tech Neck Massage
In the age of always being on our phones, our backs, necks, and overall body mechanics often suffer. Fortunately, massage therapy is one tool that can help you manage the strain and soreness that comes with excessive screen time.
It works by soothing pain, breaking up trigger points, and helping the muscles relax back into their natural positions — making it useful whether you need quick pain relief or long-term support for better posture and mobility.
Looking to make back and neck massage a part of your daily routine? The tools from MedMassager can help. Pick up the MedMassager Body Massager Plus or learn more about how to use it for neck pain today.
