This document discusses tension neck syndrome, including its definition, symptoms, causes, treatment, and prevention. Neck tension refers to neck pain caused by tight neck muscles that cannot relax, leading to soreness and headaches. Common causes include poor posture, repetitive motions like using phones and computers, teeth grinding, exercise, sleep positions, stress, and trauma. Treatment involves NSAIDs, massage, heat/ice, baths, meditation, yoga, and exercises. Prevention focuses on ergonomics, posture, breaks, sleep, weight distribution, movement, and mindfulness. Most neck tension resolves on its own, but a doctor should be consulted if pain is severe or persists.

1. TENSION NECK
SYNDROME
Ismail Abdullateef (PT)
12th October, 2022

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• Introduction
• Definition
• Symptoms
• Causes
• Treatment
• Prevention
• Conclusion

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At just 45 degrees, your neck muscles are doing the work
of lifting a 50 lb. bag of potatoes.”
Dr. K. Daniel Riew 3

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Neck tension refers to neck pain that develops when
the muscles in the neck cannot relax, which can lead
to soreness, muscle spasms, and headaches. It has
numerous possible causes, ranging from joint
problems to inflamed nerves

5. SYMPTOMS OF NECK TENSION
• Muscle spasms
• Muscle stiffness
• Difficulty turning your head in certain
directions
• Pain that worsens in certain positions
• Headache
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6. . 2.
Poor posture
1. Repetitive motion
The phone The
computer
3. Teeth grinding and TMJ (bruxism)
4. Exercise and sports.
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7. 5. Poor sleep position 6. Heavy bags.
7. Stress.
8. Trauma.
9. Tension headaches.
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8. Taking nonsteroidal anti-inflammatory drugs
(NSAIDs) like ibuprofen
Massage
Heat or ice
Soaking in salt water or a warm bath
Meditation and Yoga
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9. NECK EXERCISES
Seated Neck Stretch
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10.  Sitting cross-legged on
the floor, clasp your
hands on top of your
head, elbows pointing
outward.
 Gently pull your chin to
your chest and hold for
30 seconds.
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11. From a sitting or standing
position, place your right
hand on your right cheek.
Turning to look over your
left shoulder, gently push
your right cheek as far as
you can and focus your
gaze on a spot behind you.
Hold for 30 seconds and
repeat on the opposite side
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13. Get ergonomic
Think about your posture.
Take breaks.
Sleep on it.
Take the weight off your shoulders.
Start moving.
Practice mindfulness through meditation and yoga.
See a doctor/therapist or dentist when necessary.
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15. Neck tension on its own isn’t usually an
emergency and often resolves with time. On the
other hand, you should consult a doctor
immediately if you’ve been in a car accident or
experienced another impact injury.
Pain, including in your arms or head
Persistent headache
Fever
Nausea
Otherwise, call your doctor if your neck pain is
severe or doesn’t improve after a few days.
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16. Neck tension is a common problem affecting
people all over the world. There are many possible
causes. Treatment for neck pain often involves a
combination of strategies. Most neck tension
resolves on its own. Consult your doctor /
physiotherapist if you have questions or concerns
about the cause of your neck tension or if it doesn’t
improve or gets worse.
You only have one neck please take care of it
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17.  Priya DB, Subramaniyam M. (2021) State of the art survey on effects
of extensive usage of smartphone and methods to analyze muscular
disorders. InAIP Conference Proceedings 2021 Feb 16 (Vol. 2316, No.
1, p. 030003). AIP Publishing LLC.Available
from:https://aip.scitation.org/doi/abs/10.1063/5.0036429
 Vate-U-Lan P. (2015) Text Neck Epidemic: A growing problem for smart
phone users in Thailand. Proceedings of the twelfth international
conference of eLearining for knowledge based society; 2015
December 11-12; Thailand
 Toh SH, Coenen P, Howie EK, Straker LM. The associations of mobile
touch screen device use with musculoskeletal symptoms and
exposures: a systematic review. PLoS One 2017; 12(8): e0181220.
 Oberlo (2019). How many people have smartphones in 2022. Available
from https://www.oberlo.co.uk/statistics/how-many-people-have-
smartphones (accessed 1 July 2022)
 McGill (2021) Text neck Available from:
https://www.mcgill.ca/oss/article/technology-general-science/text-neck-
epidemic-truly-over
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