Millions across the UK, from weary office staff to busy parents, are grappling with a familiar ache in their neck and shoulders. Now, a leading physiotherapist has revealed the likely culprit and a simple method to find relief.
The Hidden Cause of Your Discomfort
According to Dr Joe Damiani, a head and neck specialist with a significant following of 1.2 million on Instagram, the source of the pain is often a 'neck hump'. This common term describes the rounded hump that can form at the base of the neck and upper back, medically known as the cervicothoracic (CT) junction.
This is the critical point where the highly mobile cervical spine of the neck meets the more rigid thoracic spine of the upper back. Dr Damiani explains that modern habits are to blame: 'The issue can be aggravated by slouching and too much screen time.' He adds, 'When you lose mobility at this connection point, you can really feel it.'
The Alarming Rise of Tech Neck
This is not a minor inconvenience. Recent figures highlight that tech neck—a term for the pain, stiffness, and soreness resulting from looking down at screens—now impacts a staggering 70% of British office workers and teenagers.
Often dismissed as an annoying side effect of modern life, tech neck is actually a sign of progressive damage to the cervical spine. If ignored, this can develop into more serious issues with joints, muscles, and nerves.
A Simple Exercise for Immediate Relief
To combat the stiffness directly at its source, Dr Damiani suggests a targeted exercise. First, lie on the ground and position a soft double massage ball on your upper back, aligned with your chin. After placing a hand behind your head for support, tuck your chin over the ball.
'Move your head forward, then come straight back,' Dr Damiani instructs. 'Hold and repeat each rep, trying to get a little deeper, which forces movement at that junction.' After completing the exercise, he recommends retesting your neck's mobility to feel the improvement.
Broader Strategies for a Healthier Workday
Beyond this specific exercise, experts recommend integrating more movement into the working day to reduce overall muscle discomfort and eye strain. A key tip is to get up and walk around or perform simple desk exercises every 30 minutes when working at a computer.
Posture is also critical. Working on laptops and tablets often encourages a more hunched position compared to a standard desktop setup. If possible, opt for a standard workstation for extended periods.
If a laptop is unavoidable, raise it on a stack of books so the top third of the screen is at eye level, and use a separate keyboard placed on the desk. This small adjustment can make a significant difference in preventing neck and shoulder strain.
