Tech Neck: Navigating Tech Neck Your Guide To Relief And Recovery

Tech Neck: Navigating Tech Neck Your Guide To Relief And Recovery

In today’s digital era, an increasing health concern known as “Tech Neck” has become a prevalent issue.

This condition, stemming from the frequent bending forward of the neck while engaging with smartphones, tablets, and computers, results in strain on the neck’s muscles and cervical spine.


Tech Neck primarily impacts individuals who spend considerable time with digital devices, whether for work or leisure. It’s especially common among office workers and students who are often glued to computer screens. Young adults and teenagers, regular users of smartphones and tablets, are also at risk, as are professionals whose jobs involve constant handheld device use. This widespread problem spans various age groups and occupational sectors, underlining the need for awareness and preventative strategies in our technology-centric world.


If you’re experiencing any of the following symptoms, you might be dealing with Tech Neck:

  • Persistent neck stiffness and soreness
  • Limited mobility in the neck and upper back
  • Chronic headaches, typically starting at the base of the skull
  • Shoulder tightness and pain, possibly extending down the arms


Struggling with neck pain in this tech-dominated age is not uncommon. Here are three easy yet effective exercises to alleviate neck pain and enhance mobility:

Armpit Stretch

Tilt your head toward your armpit while holding onto the bottom of a chair with the opposite hand. Hold for 30 seconds and repeat three times.

Ear to Shoulder Stretch

Keep your head forward and pull it gently towards your shoulder. Maintain this position for 30 seconds and do three repetitions.

Doorway Stretch

Stand in a doorway with your arms on the frame at a 90-degree angle. Step forward gently to stretch the chest, keeping your back straight. Hold for 30 seconds and repeat three times.


Are you noticing signs of Tech Neck? It’s better to be proactive. Although posture and ergonomics might seem like minor concerns, research indicates that over time, poor ergonomic practices and habitual bad posture can lead to permanent structural changes and degeneration in the spine. This increases the risk of more serious pathologies later in life. Our team is here to help guide you through this process. Understanding your unique needs and providing targeted treatments, we aim to alleviate your discomfort and boost your overall well-being.

Our licensed Physical Therapists, skilled in various techniques, will work to improve your neck mobility, restore function, and mitigate pain and inflammation. Your treatment plan, determined by a Doctor of Physical Therapy, may include:

  • Manual therapy
  • Spinal manipulation/adjustment
  • Ergonomic setup and postural assessment
  • Computerized spinal decompression
  • Personalized treatment plans
  • Therapeutic modalities to help relieve pain, reduce inflammation, and promote healing
    • Transcutaneous electrical neuromuscular stimulation
    • Therapeutic ultrasound
    • Laser light therapy
    • Cryotherapy
    • Hot packs

If Tech Neck symptoms resonate with your daily experience, remember that proactive steps are key to reclaiming your comfort and health. Our dedicated team is here to support and guide you every step of the way. With personalized care tailored to your unique situation, we strive to relieve your discomfort and enhance your overall quality of life.

Our expert Physical Therapists are armed with a wide array of skills and treatments. They are committed to improving your neck mobility, restoring function, and reducing pain and inflammation.


Don’t let neck pain hold you back any longer. Whether you’re facing the discomforts of Tech Neck or other neck-related issues, we’re here to help. Our team of experienced Physical Therapists is ready to provide you with personalized care and effective treatment solutions. For more information or to schedule your first step towards relief and improved health, contact us at (781) 769-2040. Your journey towards a pain-free, healthier life starts with us.

Vertigo: Thinking About It Makes My Head Spin! Vestibular Physical Therapy: What to Expect

Vertigo: Thinking About It Makes My Head Spin! Vestibular Physical Therapy: What to Expect

Discover the role of physical therapy in treating vertigo and learn what to expect during treatment.

Our treatment options include vestibular rehabilitation, gaze stabilization, and balance training.

Dizzy spells and that unsettling feeling of the world spinning around you? It might be vertigo, but there’s good news – physical therapy can be your saving grace. Let’s dive into how vestibular physical therapy can turn your world right-side up again.

Vertigo can really throw you for a loop, but physical therapy offers a solid ground to regain your balance. In this blog, we’ll unpack what vertigo is, how physical therapists can treat it, and what to expect from vestibular physical therapy. From understanding the difference between dizziness and vertigo to exploring specialized exercises, we’ve got you covered.

What is Vertigo?

Vertigo is a specific kind of dizziness that creates the false sensation that you or your surroundings are spinning or moving. It’s more than just feeling dizzy; it’s a distinct sensation like the room is spinning. This condition is usually provoked by benign movements like rolling over in bed, looking up, looking left and right to cross the street. Imagine trying to change a lightbulb and it suddenly feels like you’re on a roller coaster. It can be quite disorienting and often affects balance and movement.

There are several types of vertigo. They all present similarly, dizzy / spinning sensation, nausea, vomiting, balance problems, nystagmus (rapid involuntary eye movement). But identifying the source of your vertigo is the key to treating it. For instance, the Epley maneuver is often used to treat Benign Paroxysmal Positional Vertigo (BPPV) by moving calcium deposits out of the canal into an inner ear chamber so they can be absorbed by the body.

Role of Physical Therapy

Physical therapy is vital in managing and treating symptoms of dizziness and vertigo. First, you will meet with a licensed Doctor of Physical Therapy for a comprehensive exam. The therapist will identify the source of the problem and put together a specific treatment plan based on your unique needs and condition.. Below are the methods physical therapy utilizes to achieve these objectives:

Vestibular Rehab: This specialized branch of physical therapy is geared towards treating inner ear disorders, which are often at the heart of vertigo issues. It involves a set of exercises aimed at retraining the vestibular system to better manage and compensate for balance discrepancies, thus diminishing the symptoms of vertigo.

Gaze Stabilization Exercises: These exercises are centered on improving the control and coordination of eye movements, crucial in maintaining equilibrium. Regular practice of these exercises can help lessen dizziness that is provoked by movements of the head.

Canalith Repositioning Maneuvers: Techniques like the Epley maneuver fall under this category. They are effective in treating benign paroxysmal positional vertigo (BPPV), a condition triggered by the displacement of small calcium particles in the inner ear, causing abrupt vertigo episodes. Physical therapists employ precise maneuvers involving the head and body to relocate these particles to their original position, thereby easing the symptoms.

Muscle Strengthening and Balance Exercises: Dizziness can also stem from weakened muscles that are essential for balance. Physical therapists create exercise routines aimed at fortifying these muscles, thus enhancing overall stability, diminishing the likelihood of falls, and improving functionality in daily tasks.

Proprioceptive Training: Proprioception, or the body’s ability to perceive its own position in space, is another focus of physical therapy. Through specific exercises, patients can improve their proprioceptive abilities, leading to better movement control and a reduction in sensations of instability.


Physical therapy has demonstrated remarkable success in treating dizziness and vertigo, bringing enduring relief and enhancing the lives of those affected. By identifying the root of the issue and tailoring treatment to individual needs, physical therapists are vital to restoring your balance and movement. Should you or someone close to you be experiencing dizziness or vertigo, consider consulting a skilled physical therapist. Take the first step on your path to improved health and wellness. Reach out and schedule a physical therapy session today.

Would you like to learn more about how PT & SR can help with your vertigo?

Our dedicated team at Physical Therapy & Sports Rehabilitation is here to guide you every step of the way.

Book your appointment now and begin your journey to better health!

Workout Injuries: 10 Minute Routines to Prevent Them!

Workout Injuries: 10 Minute Routines to Prevent Them!

Athletes and Weekend Warriors: 10 Minute Routines to Prevent Workout Injuries and Improve Performance!​

Are you a competitive athlete or weekend warrior?

If so, you know first hand that there’s nothing more frustrating than an injury to derail all of your training and hard work. As physical therapists, we typically see people after they’ve already been injured. While some injuries are unavoidable. There are some things we can do that are quick, easy and within our control to reduce injury risk.

Simple Warm-Up and Cool-Down Routines Help Prevent Workout Injuries

Be honest. Do you warm up before exercise? Do you stretch after a workout?

Every athlete knows that the real game begins before stepping onto the field and doesn’t end with the final whistle. Your pre-game warm-up and post-game cool-down are crucial in preventing sports injuries and ensuring effective recovery. Let’s walk through quick and easy routines to keep you playing at your best.

Dynamic Warm-Up (total time: 10 minutes)

A dynamic warm-up raises your body temperature, activates your muscles, and prepares your body for the demands of physical activity. Here’s a quick routine to get you game-ready:

  1. Jogging or Brisk Walking (3 minutes): Start with light jogging or brisk walking to increase heart rate and blood flow gently.
  2. High Knees (2 minutes): While standing, lift your knees high, one at a time, as if running in place.
  3. Butt Kicks (2 minutes): Jog in place, kicking your heels up towards your glutes.
  4. Lunges with a Twist (2 minutes): Step forward into a lunge and rotate your upper body towards the lunging leg. Alternate legs to engage legs, hips, and core.
  5. Mountain Climbers (1 minute): Get into a plank position and then alternate bringing each knee towards your chest in a controlled, rapid motion. This exercise is excellent for activating your core, shoulders, and legs.

Cool Down (total time = 10 minutes)

Cooling down after your activity helps your body transition to a resting state, reduces muscle soreness, and aids in recovery. Exercise creates muscle tension. If you don’t stretch after exercise, your muscles stay tense. Over time the repetitive strain and loading makes your muscles tense and puts you at a greater risk for soft tissue injuries like hamstring pulls and achilles strains.

  1. Hamstring Stretch (2 minutes): Sit with both legs extended in front of you. Lean forward at the hips, reaching toward your toes. Hold for a comfortable duration, then release and repeat. For a more focused stretch, perform it one leg at a time.
  2. Quadriceps Stretch (2 minutes): While standing, bend one leg back, holding your ankle to stretch the front of your thigh. Keep your knees close and your back straight. Hold the stretch, then switch legs.
  3. Calf Stretch (2 minutes): Step one foot back, straightening the leg with the heel pressed to the ground. Bend the front knee slightly and lean forward until you feel the stretch in the calf of the back leg. Hold, then switch legs.
  4. Glute and Piriformis Stretch (2 minutes): While seated, cross one leg over the other so that the ankle rests on the opposite knee. Lean forward, maintaining a straight back, to stretch the glutes and piriformis. Hold, then switch legs.
  5. Lumbar Rotation Stretch (2 minutes): Lie on your back with your knees bent and feet flat on the floor. Keeping your shoulders on the ground, gently roll both knees to one side, holding the stretch for a comfortable duration. Return to the center and then roll to the opposite side.

Each stretch should be held for at least 30 seconds up to 1 minute for a total of 10 minutes. This routine covers major muscle groups like the hamstrings, quadriceps, calves, glutes, and piriformis, along with the lumbar region, promoting flexibility, reducing muscle tension, and aiding recovery after exercise.

Would you like to learn more about preventing workout injuries and improving your workout routines? Our dedicated team at Physical Therapy & Sports Rehabilitation is here to guide you every step of the way. Book your appointment now and embark on your journey to a more vibrant, pain-free life!

Arthritis: Tips and Treatments for Managing the Pain

Arthritis: Tips and Treatments for Managing the Pain

Unlock the Secret to Conquering Arthritis Pain: Transform Your Life Today!

Are you battling the relentless discomfort of arthritis? Imagine a life where each step isn’t marred by pain, where every movement feels smoother, easier. Here’s how physical therapy can be your ally in this fight, offering both active and passive treatment methods tailored to ease your pain and enhance your mobility.

Understanding Arthritis: More Than Just Joint Pain

Arthritis isn’t merely about joint pain; it’s about the quality of life. It can transform simple tasks into daunting challenges. But with the right strategies, you can reclaim your life from arthritis.

Physical Therapy: Your Path to Pain-Free Living

Physical therapy stands at the forefront of effective arthritis management. It’s not just about exercises; it’s about understanding and nurturing your body. Here’s how physical therapy can make a difference:

  • Gentle Movement and Stretching: Guided by a physical therapist, these exercises are tailored to your needs, ensuring they improve joint flexibility and reduce stiffness without aggravating your pain.
  • Functional Movement Training: This isn’t about rigorous exercise routines. It’s about relearning how to perform daily activities in a way that minimizes joint stress and maximizes efficiency.

The Power of Passive Treatments for Arthritis in Physical Therapy

Sometimes, the best relief comes when you let a professional take the lead. Here’s where passive treatments shine:

  • Pain Relieving Modalities: Techniques like ultrasound, TENS, and heat therapy can soothe your pain, reduce inflammation, and prepare your body for therapeutic exercises.
  • Manual Therapy and Soft Tissue Work: Through skilled hands-on techniques, physical therapists can help release tight muscles, improve circulation, and enhance joint function.
  • Joint Mobilizations: These gentle movements, performed by a physical therapist, can increase joint flexibility and decrease pain.

Tailored Treatment for Your Unique Journey

Every individual’s experience with arthritis is unique, which is why personalized treatment is key. Your physical therapy plan will be custom-crafted to address your specific pain points and mobility goals.

Your Next Steps to a Pain-Free Life

Imagine waking up to a day where arthritis doesn’t dictate your activities. Where each movement is a celebration, not a challenge. This can be your reality. Physical therapy offers a path to not just manage, but to thrive despite arthritis.

Ready to leave arthritis pain behind and rediscover the joy of movement? Our dedicated team at Physical Therapy & Sports Rehabilitation is here to guide you every step of the way. Book your appointment now and embark on your journey to a more vibrant, pain-free life!