Muscle Strain / Tension
Muscle strain in the neck is one of the most common causes of neck pain. This condition develops when the muscles are overworked from poor posture, prolonged computer use, or constantly looking down at phones and tablets. It can cause stiffness, headaches, and discomfort that limits daily activities.
Diagnosis of Muscle Strain / Tension
Muscle strain in the neck is usually diagnosed through a physical exam. A physical therapist or physician will:
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Review your medical history (work habits, screen use, recent injuries).
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Assess posture and movement patterns.
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Palpate (press) the neck and shoulders to find tender or tight muscles.
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Check range of motion and muscle strength.
Imaging tests like X-rays or MRIs are rarely needed unless the pain is severe, long-lasting, or accompanied by nerve symptoms (numbness, tingling, weakness).
Treatment for Muscle Strain / Tension
Physical therapy is the most effective treatment for muscle strain and tech neck. A tailored plan may include:
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Manual therapy: Massage, soft tissue release, and joint mobilization to reduce stiffness.
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Therapeutic exercises: Strengthening the deep neck muscles, shoulders, and upper back.
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Posture training: Education on ergonomics for sitting, standing, and workstation setup.
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Stretching: Gentle neck and upper back stretches to restore flexibility.
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Heat or cold therapy: To decrease muscle tightness and inflammation.
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Stress management techniques: Breathing exercises or relaxation strategies to reduce tension.
Symptoms of Muscle Strain / Tension
Patients with muscle strain or tension in the neck may experience:
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Aching or burning pain in the neck and shoulders
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Stiffness, especially after waking or long periods at a desk
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Limited range of motion when turning the head
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Muscle spasms or tight “knots” in the upper back and neck
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Tension headaches starting at the base of the skull
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Worsening pain with phone or computer use
Prevention of Muscle Strain
To prevent recurring neck strain and tech neck:
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Improve ergonomics: Keep screens at eye level and use a supportive chair.
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Take micro-breaks: Stand, stretch, and move every 30–60 minutes.
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Practice posture awareness: Keep ears aligned with shoulders, avoid slouching.
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Strengthen regularly: Do chin tucks, shoulder blade squeezes, and core exercises.
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Sleep smart: Use a pillow that supports the natural curve of the neck.
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Limit device use: Hold phones at eye level instead of looking down.