What is "tech neck"?
"Tech neck" is the everyday name for the neck and upper-back discomfort that builds up from long hours looking down at screens. It tends to show up as:
- aching or tightness in the neck and shoulders
- stiffness across the upper back
- tension headaches
- a feeling of being "stuck" or reduced movement after a long day
It's one of the most common things we see in working-age patients across Narre Warren and the surrounding suburbs.
Why holding still is harder work than it looks
It's easy to assume that sitting still is restful for your muscles — but for the neck and shoulders, the opposite is often true. To hold your head and arms in position at a desk, muscles like the trapezius and the smaller neck muscles have to keep working continuously, sometimes for hours. If you're using a mouse, the shoulder muscles on that side are quietly holding a low-level contraction too.
The catch is that sustained, static muscle work actually reduces blood flow through those muscles. Good blood flow is what clears out the metabolic by-products and waste that build up as muscles work — and when you stay in one position, that clean-out slows down. The result is the familiar ache, tightness and fatigue across the neck and shoulders by the end of a screen-heavy day.
This isn't a new idea. When Dr Peter studied ergonomics at La Trobe University (completing in 1990), one of the core texts — Grandjean's classic Fitting the Task to the Man — covered exactly this: the blood flow muscles need to meet a task's demands, and what happens when static loading gets in the way. The principle still holds, and it's a big part of why regular movement, rather than "perfect" posture, is the real fix.
A balanced word on posture
Here's something we think it's worth being honest about: there's no single "perfect" posture, and slouching now and then won't damage your spine. The current evidence is clear that posture alone is a weaker cause of pain than people are often told. What tends to matter more is how long you hold one position and how little you move — the body doesn't love staying still for hours, whatever the position.
So our focus isn't on nagging you to "sit up straight." It's on reducing the strain that's built up, improving how your neck and upper back move, and helping you add more movement variety into your day. That's a more useful — and more accurate — way to deal with screen-related discomfort.
Your body is built to move
Here's how Dr Peter often explains it to patients. We carry essentially the same genes as our hunter-gatherer ancestors did tens of thousands of years ago — and their days were built entirely around movement. They walked everywhere, climbed for fruit and eggs, foraged and carried. They never needed a gym or a set of squats before breakfast, because movement was woven through everything they did.
That matters because movement isn't only good for muscles and joints — it feeds the brain. Every time you move, your body sends information back to the brain's internal "maps" of how you're put together, and those maps are what let you control movement smoothly and accurately. When you spend hours in one position with little variety, those maps can become less sharp. Less precise maps mean less precise movement control — which can lead to small errors, niggles and injuries, and to the muscular tightness the brain tends to create around areas it's less certain how to control.
The takeaway is the one your body has been hinting at all along: it's built to move. Adding more movement variety through your day isn't just about loosening tight muscles — it keeps the brain's picture of your body sharp, and that's a big part of what keeps you moving well.
Sitting, standing, or moving?
A lot of people ask whether a standing desk is the answer. It can help — but it's worth understanding why.
When you sit, especially slumped or fully supported by the chair, the big postural muscles of your hips, glutes and lower back (the erector spinae and multifidus) ease right off — the chair does the holding instead of your muscles. You'll sometimes hear this described as muscles "switching off." That's an overstatement — your muscles don't forget how to work — but it's true they do far less while you're seated and supported for long stretches.
A standing desk changes which muscles are working, but here's the catch: standing in one spot is still a static position. Stand dead still all day and you simply swap one problem for another — leg fatigue, lower-back ache and reduced circulation in the legs.
So the real answer isn't sitting versus standing. It's variety. The best setup lets you alternate between the two and, more importantly, nudges you to move regularly through the day. Movement — not the chair, and not the standing desk — is what your body is actually asking for.
How we can help
After an assessment to understand what's contributing to your symptoms, care may include:
- hands-on treatment to ease tight, irritated areas in the neck and upper back
- mobility work for stiff joints
- simple, specific exercises to build tolerance and strength
- practical advice on your desk setup, screen height and movement breaks
The aim is straightforward: less tension, better movement, and habits that keep it from creeping back.
Sometimes you have to see it to change it
One of the most powerful tools for changing a habit is simply seeing it. Dr Peter saw this first-hand with one of his own children — a keen young athlete who'd developed a forward-head posture without realising it. Filmed standing at the start line of a school athletics race, his head was sitting noticeably ahead of his spine. He had no idea until he watched the clip back — and that was all it took. "Is that me?" was the reaction, and he corrected it on the spot.
People rarely change because they're told to "fix their posture." But they often change the moment they can see it for themselves. That's why, where it helps, we'll show you what we see — a photo or a short video — so the feedback comes from your own eyes, not just our advice.
Care without the lock-in
We do things differently to the bigger chains. No lock-in treatment plans, no pressure to pre-pay for blocks of visits, and no unnecessary X-rays — just clear, evidence-based recommendations reviewed as you progress, with treatment on your first visit when it's clinically appropriate.
Small changes that help at your desk
A few things that genuinely make a difference between visits:
- Move regularly — even a 30-second stand-and-stretch each half hour beats any single "correct" position.
- Bring the screen up — top of the monitor roughly at eye level so you're not looking down all day.
- Lift the phone — raise it towards eye level instead of dropping your head to it.
- Vary it — alternate sitting and standing if you can, and change posture often.
Related care
- Neck pain — when neck symptoms are the main issue.
- Headaches — tension and neck-related headaches often travel with screen strain.
- For younger family members, see our blog on improving posture in children and teenagers.
Meet the team
Dr Peter Farrelly, with over 40 years of experience, and Dr Max Sorensen, an RMIT-trained chiropractor, have cared for the local community for years.
Your first visit
Our Your First Visit page explains what to expect — the assessment, what to bring, and how we decide on the right care. We accept most major health funds, with HICAPS available on the spot.
Frequently asked questions
Can a chiropractor help with tech neck or posture-related pain?
Often, yes. After assessing what's contributing, we use hands-on care, exercises and practical advice to ease the strain and improve how your neck and upper back move and feel.
Is bad posture really causing my pain?
Not in the simple way it's often described. There's no single "correct" posture, and the evidence suggests posture alone is a weaker cause of pain than people assume. Holding one position for a long time with little movement tends to matter more — which is something we can help you change.
How can I ease neck tension while working?
Move regularly (a brief stretch every half hour helps more than any one position), raise your screen towards eye level, lift your phone rather than dropping your head to it, and vary between sitting and standing where you can.
Do I need a referral to see a chiropractor?
No. Chiropractors are primary healthcare practitioners in Australia, so you can book directly without a GP referral. (A referral may be needed for EPC/Medicare arrangements.)
Do you lock patients into long treatment plans?
No. We don't use lock-in treatment plans or pressure you into pre-paid blocks of visits. Care is tailored to you and reviewed as you progress.
What are your opening hours?
Monday 7:30am–12:00pm & 2:00pm–6:30pm; Tuesday–Thursday 2:00pm–6:30pm; Friday 7:30am–12:00pm. Closed weekends.