Massage for Tech Neck: Relief for Phone and Laptop Users

Brooklyn Robinson
Jun 7
2 min read

In our digital age, we spend more time than ever hunched over phones, tablets, and laptops. Whether you’re replying to emails, scrolling through social media, or binge-watching a series, chances are your posture is paying the price.

“Tech neck”—a term used to describe the neck and shoulder pain caused by prolonged device use. The good news? Massage therapy can offer lasting relief.

What Is Tech Neck?

Tech neck refers to the strain and tension that builds in the neck, shoulders, and upper back from looking down at screens for extended periods. Poor ergonomics and repetitive movements can lead to:

Stiffness and soreness in the neck
Tension headaches
Shoulder pain
Reduced range of motion
Upper back and spinal discomfort

In some cases, untreated tech neck can even contribute to long-term postural problems like a hunched back or a forward head posture.

How Massage Therapy Helps

Massage therapy is one of the most effective, non-invasive ways to combat tech neck. Here’s how it works:

1. Releases Muscle Tension

Massage targets the tight, overworked muscles in your neck, shoulders, and upper back—especially the trapezius, levator scapulae, and suboccipital muscles. Releasing this tension helps restore mobility and ease pain.

2. Improves Posture

By loosening restricted muscles and fascia, massage allows the body to return to a more natural alignment. Many clients report feeling “taller” and more balanced after a session.

3. Boosts Circulation

Better blood flow brings oxygen and nutrients to affected tissues, speeding up healing and reducing inflammation.

4. Reduces Headaches

Massage can relieve tension headaches caused by muscle tightness and stress, especially around the base of the skull and shoulders.

5. Lowers Stress

Let’s face it: screen time can also be mentally exhausting. Massage helps activate the parasympathetic nervous system, lowering stress levels and promoting deep relaxation.

Best Massage Techniques for Tech Neck

At Defiance Massage, we often use a combination of techniques tailored to each individual. For tech neck, we recommend:

Deep Tissue Massage: Focuses on deeper layers of muscle and fascia to break up chronic tension.
Trigger Point Therapy: Targets specific knots (trigger points) that refer pain to other parts of the body.
Myofascial Release: Gently stretches and releases fascia, improving movement and flexibility.
Neck and Shoulder Focused Swedish Massage: Gentle and relaxing, great for reducing stress and calming the nervous system.

Tips for Preventing Tech Neck Between Appointments

Massage is powerful, but combining it with smart habits will deliver even better results. Try these tips:

Adjust your screen height: Keep devices at eye level to reduce strain.
Take frequent breaks: Get up, stretch, and move every 30–60 minutes.
Do chin tucks: Simple exercises to realign your neck.
Invest in ergonomic furniture: Your neck will thank you.
Stay hydrated: Muscles function better when well-hydrated.

Book Your Neck Tension Relief Session Today

You don’t have to live with daily stiffness, headaches, and discomfort. Massage therapy is a safe, effective way to undo the damage of device-heavy lifestyles.

Our skilled therapists specialize in neck tension relief—we’ll help you feel better, move better, and live better.

Call us or book online to schedule your session today!