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Bending on your computer or phone? Is your back is slumped right now? Are your shoulders rounded? Is your chin going too far forward? These are common postures to be seen now a days with the world of technology and gadgets, we prefer to slump with gravity as it’s an effort to sit otherwise.

Hence lots of us suffer from neck aches and neck pains resulting from the posture of tilting you’re the head down to look at the screens and devices. We tend to spend many hours a day sitting in these kind of postures hunching over the gadgets, whether it’s for work or leisure .

Causes of Neck Pain:

When you tilt your head forward or look down, this increases the weight of the neck and pressure on the neck muscles, soft tissues, and cervical vertebrae. 

Neck muscles have to work to hold the head up, and the more you look down, work gets hard for muscles work to keep your head up. Over time, the repetitive strain results in soreness, stiffness, and even injury to the neck muscles and cervical spine.

Clinical Signs and Symptoms of Neck Pain:

  • Ache or pain in the neck, shoulders, and upper back.
  • Sharp, stabbing pain in the same areas.
  • Stiffness. 
  • Increased neck and shoulder pain when looking down. 
  • Tingling, numbness, or weakness in the hands —spinal nerve pain
  • Temporomandibular joint (TMJ) problems
  • Cervical spondylosis

Tips by Physio Asia, an experienced physiotherapy centre in Singapore

  • Keep your screens at eye level. 
  • Invest in good supportive chair with a great headrest and lumbar support.
  • Strengthen and stretch your muscles. Learn correct exercise from the physiotherapist
  • Take frequent breaks to get up, walk around, and stretch for a minute every 15-30 minutes to help ease tension in the neck and body.
  • Correct your posture. Stand straight with your head centred over your neck and keep a neutral spine, so your ear is in line with your shoulders. 
  • Apply ice. You can apply ice for the first 48 to 72 hours to relieve pain in a stiff and sore neck. Then switch to warmth with a heating pad, hot compress, or warm bath to heal and stretch your muscles and tendons.
  • Visit our physiotherapist to help you relieve the pain

Try and follow preventative methods to prevent the aches and pains associated with posture. If your symptoms do not improve, you should seek help from a qualified health professional for neck pain treatment in Singapore. Call us for an appointment or send your queries to:


Cervical spondylosis, also known as cervical osteoarthritis or cervical spondylarthrosis is a natural age-related wear and tear (degeneration) process of the neck. It can involve the bonesdiscs, and joints of the neck.

With age or with over use in wrong postures ( at an early age too) as the cartilage wears out, the discs loose their original volume and can become dried and develop cracks and eventually become stiffer.  If left unchecked they can further develop into disc herniation, commonly known as slip disc.

Cervical spondylosis can also lead to ligament thickening and formation of bone spurs (osteophytes) in the areas where the bones rub against each other due to the lack of top layer of protective cartilage. All of these changes can lead to narrowing of the spinal column or the openings where spinal nerves exit, leading to a condition known as spinal stenosis.

Symptoms of cervical spondylosis:

Cervical spondylosis usually occurs in middle-aged and elderly people. One or more of these symptoms may be seen:

  • Neck pain
  • Stiffness in the neck
  • Pain or tingling numbness may radiate to the arm, forearm and/or hands and fingers.
  • Muscle weakness in the upper limbs.
  • Headaches, originating from the back of the head.

However, these symptoms can be easily managed by maintaining a good posture and maintaining flexibility and strength of the neck muscles.

But if the symptoms get worse it is always better to address them with a physiotherapy sessionPhysiotherapy can help to manage neck pain and stiffness and other symptoms caused by cervical spondylosis. Physiotherapy treatments can help patients achieve improvements such as reduction of pain, increased neck movements, increased neck strength, improved posture and therefore helps to return to activities of daily living and eventually potential return to sports.

Our physiotherapists will assess your neck and treat the presenting symptom with a combination of therapies, some of which are mentioned below:

  • Manual therapy such as mobilisations
  • Tissue releases
  • Laser
  • Ultrasounds
  • Short wave diathermy
  • Different current forms
  • Postural and ergonomic education are also a vital part of the treatment.

Home treatment includes exercises for stretching the tight muscles, strengthening exercises for weak muscles and use of cold packs to ease the inflammation.

We are also well versed with specialized treatment techniques such as:

  • Dry needling
  • Decompression therapy
  • Radial shock wave
  • SCORES – Spinal Core Stability Program for muscle strengthening and diaphragmatic breathing control, to strengthen the deep stabilising muscles of the spine.
  • Achievo pressure feedback system – This provides an audio-visual indication of whether you are working the correct postural muscles in the right manner when performing specific core exercises.

These specialized treatment techniques give an added advantage to the patient as they help to fasten healing and thus speed up the recovery time.

NECK PAIN AND STIFFNESS- Singapore Physiotherapy for Neck pain

The neck supports approximately 1/7th of the body’s weight and is a highly flexible region. When experiencing neck discomfort, it can greatly restrict our mobility, earning it the colloquial label of a ‘pain in the neck’. Physio Asia, a well-established physiotherapy centre in Singapore, is dedicated to addressing neck pain by not only alleviating immediate discomfort but also offering guidance for long-term relief and preventive measures.”

Common Signs & Symptoms of Neck Pain:

  • Muscle knots around sides of neck or shoulder blades
  • Tension around neck and shoulder muscles
  • Radiating pain to shoulders, arms, upper back and/or chest
  • Cervical Headachesor migraines
  • Stiffness of neck or difficulty holding the neck in one position
  • Weakness, tingling, or numbness in arms or hands (cervical radiculopathy)
  • Hunching the back and slouching due to pain
  • Fatigue, depression, and anxiety

Types of Neck Pain: Your pain may either be Acute or Chronic in nature.

  1. Acute Neck Pain or Neck Strain:

Acute neck pain and muscle spasms can stem from various sources, including:

  • strained neck muscles or soft tissues due to improper posture,
  • extended periods of looking down at phones or computers,
  • muscle or ligament strains from sports-related incidents,
  • carrying heavy shoulder bags, or
  • adopting incorrect sleeping positions.

Additionally, neck trauma, such as whiplash injuries resulting from car accidents or falls that cause sudden backward and forward neck movements resembling a whipping motion, can lead to discomfort. Emotional trauma can also manifest as neck pain.

  1. Chronic Neck Pain: 

Chronic Neck Pain sets in when discomfort continues for more than three months. This can be particularly prominent in cases such as:

  • herniated neck discs,
  • spinal stenosis,
  • cervical bone spurs,
  • facet joint wear and tear related to cervical spondylosis,
  • pinched cervical nerves,
  • certain neck postures,
  • carrying heavy bags, and
  • utilizing incorrect breathing techniques.

In such situations, it becomes essential to actively pursue and implement effective solutions.”

Neck Pain Treatment through Physiotherapy:

Neck pain can often be preventable and manageable with the right approach, and that’s precisely what our team of physiotherapists excels at. Physiotherapists at our clinic are highly experienced in treating neck pain.

Your physiotherapy session for treating neck pain might include:

  • Neck Joint mobilization and manual therapy,
  • Cervical decompression therapy neck traction (light stretching of the neck),
  • Core neck Strength (SCORES) and stretching exercises,
  • Posture corrections as well as ergonomic advice,
  • Breathing exercises,
  • Cold laser and ultrasound for pain,
  • Short wave diathermy or electrical stimulation,
  • Improve balance and movement coordination.

How to prevent Neck Pains:

Posture corrections and movements can reduce and prevent neck pain from becoming chronic. Examples include:

  • Sit straight in the chair and keep your back supported
  • Position your feet flat on the floor
  • Lower your shoulders and keep elbows by your sides
  • Adjust your computer so the monitor is at eye level and keyboard at elbow level
  • Use a headset or speakerphone when using your phone
  • Change your position often and stretch your neck muscles every 30-40 minutes
  • Perform basic neck exercises of turning and side bending your neck
  • Use a good neck pillow that supports and cradles the neck when sleeping
  • Reduce stress with relaxation techniques
  • Breathing exercises daily.