By Mr Ebin Shiji, Physiotherapist

Neck pain affects nearly 70% of adults, commonly resulting from long hours of computer use and poor posture. Prolonged screen time, stress, and weak core muscles often contribute to musculoskeletal strain and stiffness.

Key Causes

  • Stress and tight neck muscles
  • Disc herniation and cervical spondylosis
  • Obesity and weak core stability
  • Overuse and poor sitting posture

Manual Therapy Techniques

Myofascial release, Maitland & Mulligan mobilization, cervical traction, and muscle energy techniques help to relieve stiffness and restore joint motion.

Simple Exercises

  • Chin tucks and neck rotations for posture
  • Shoulder shrugs and rows for upper back strength
  • Side neck and levator scapulae stretches for tension
  • Child’s pose for full-body relaxation

Prevention Tips

Adjust screen angles, sit upright with back support, and take short breaks every hour.