An Interventional Pain and Sports Medicine Practice

An Interventional Pain & Sports
Medicine Practice

Are You Suffering from ‘Tech Neck’? If So, Here’s What to Do About It

If you spend hours looking down at your phone or computer, neck stiffness or soreness could be a sign of “tech neck” — chronic pain caused by poor posture with electronic devices. This condition strains neck muscles and can lead to headaches, back pain, and jaw issues. The good news? Tech neck is preventable and treatable with proper posture and exercises.

If you spend hours looking down at your phone or computer, the stiffness or soreness in your neck might be more than just a minor annoyance. You could be experiencing “tech neck,” a growing concern in our screen-filled world.

According to the Mayo Clinic, tech neck refers to chronic neck and shoulder pain caused by poor posture while using electronic devices. Constantly looking down strains the neck muscles and ligaments and causes your shoulders to slump forward. Over time, this posture can alter the natural alignment of your spine and lead to muscular imbalances in your shoulders, chest and neck.

But the effects of tech neck do not stop there. Increased spinal pressure in the neck can radiate downward, contributing to lower back pain, frequent headaches and even herniated (slipped or bulging) discs. Misaligned neck posture can also strain the jaw muscles and joints, potentially leading to temporomandibular joint (TMJ) pain.

At The Barr Center for Pain and Regenerative Therapies we have treated many patients suffering from these symptoms. Fortunately, the condition is both preventable and manageable, especially with proper posture and strengthening exercises.

Tips to Prevent and Treat Tech Neck:

Strengthen your neck and upper back Hold phones and tablets at eye level. Adjust your computer monitor so the top of the screen is at or just below eye level. For those who love to read books or use a Kindle use an adjustable book stand. Take frequent screen breaks: Set a timer to remind yourself to stand, stretch or walk around every 30–60 minutes. Use proper desk posture:

  • Sit with both feet flat on the ground—avoid crossing your legs.
  • Keep your wrists straight and elbows bent at about a 90-degree angle.
  • Make sure your knees align with your hips.

Strengthen your neck and upper back: Incorporate targeted exercises to build stability and support healthy posture (see options below). https://barrcenter.com/staging-2025/wp-content/uploads/2025/06/Barr-Center_Prevent-Tech-Neck_Raise-Screens.png

Try these exercises!

Chin Tucks

Sit or stand up straight.Gently tuck your chin toward your chest.Hold for 5 seconds, then relax.Repeat 10-15 times.

Wall Angels

Stand with your back, head and arms against a wall.Start with arms bent at 90 degrees, elbows at shoulder height.Slowly raise your arms like you are making a snow angel, while staying connected with the wall.Lower arms back down and repeat 10–12 times.

Shoulder Blade Squeezes

Sit or stand tall.Pull your shoulder blades together and down (imagine tucking them into your back pockets).Hold for 5 seconds, then relax.Repeat 10–15 times.

Help is Available

By becoming more mindful of your posture and making small adjustments to your daily habits, you can reduce the risk of tech neck and its long-term consequences. At The Barr Center for Pain and Regenerative Therapies, we specialize in identifying and treating complex conditions, including neck pain. Our patient-focused, non-surgical therapies offer personalized care for lasting pain relief. Visit www.BarrCenter.com, call 757-578-2260 or email us at info@BarrCenter.com. When you come in, be sure to ask Dr. Barr to show you her legendary towel trick!

INNOVATIVE PAIN & REGENERATIVE THERAPIES
INNOVATIVE PAIN & REGENERATIVE THERAPIES
Expert care for spine, joint, nerve, sports injuries, and chronic pain.

Find Relief From the Conditions Holding You Back

Dr. Lisa Barr is a leading pain management physician in Virginia Beach with over 35 years of experience diagnosing and treating spine, joint, nerve, and musculoskeletal pain. As a Board Certified PM&R specialist, she focuses on whole-body, non-surgical solutions that uncover the true root cause of pain. She is also the international bestselling author of Outsmart Your Pain and one of the region’s most experienced experts in regenerative medicine, PRP, and advanced biologic therapies.

Spinal Conditions
  • Neck Pain
  • Mid Back Pain
  • Low Back Pain
  • Pelvic Pain
  • SacroiIiac Joint Pain
  • Hypermobility
  • Myofascial Pain
    • Trigger Point
      injections
    • What is Sarapin?
  • Fibromyalgia
  • EOS/Hypermobility
    Syndrome
  • Autoimmunity
    • LDN (Low dose
      Natrexone)
    • Testing
  • Prolotherapy
  • Neuroprolotherapy
  • Neural Therapy
  • Cold Laser
  • Entrapment Neuropathy
    • Carpal Tunnel Syndrome
    • Radial & Ulnar Nerve Entrapment
    • Lower Extremity Entrapment
    • Occipital Neuritis
  • Scar Tissue
  • Peripheral Neuropathy
    • Fatty Acid Testing & Specialized Therapies
    • Cold Laser
    • Nutritional Support
  • Neck Pain
  • Mid Back Pain
  • Low Back Pain
  • Pelvic Pain
  • SacroiIiac Joint Pain
  • Hypermobility
  • Inner Arsenal
  • Vagus Nerve Support
  • Power over Pain Mindset
  • Breathing Practices
Resources

Chronic Pain Management Articles

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OVERVIEW

The Barr Center for Innovative Pain and Regenerative Therapies, led by Dr. Lisa Barr, is dedicated to helping people in pain. With over forty years of experience, Dr. Barr and her staff offer a range of evaluation and treatment options, including osteopathic assessment, trigger point injections, prolotherapy, and regenerative therapies. They prioritize a caring atmosphere and involve patients in their own care, ensuring they understand the recommended treatments. If necessary, they collaborate with other professionals to provide a comprehensive approach. Dr. Barr’s expertise has been recognized with the Top Doc award for thirty years.

FAQ

Pain Management and Treatment

The Barr Center for Innovative Pain & Regenerative Therapies is located at:

933 First Colonial Road, Suite 200
Virginia Beach, VA 23454

Phone: 757-578-2260
Email: info@BarrCenter.com

Monday–Thursday: 8:30 am–5:00 pm

Friday: Closed (note: physician on call)

Not always. Some insurance plans—especially HMOs—require a referral before seeing a specialist. To confirm what your specific plan requires, call your insurance provider or contact our office at 757-578-2260.

We accept most major insurance plans (except Medicaid). If your plan requires a referral or pre-authorization to see a specialist, you will need one for your first visit. After your initial consultation, our office obtains any future pre-authorizations, sometimes with assistance from your referring provider. Visit our Patient Resources page for details.

Yes. We offer telemedicine visits for certain appointment types, including follow-up visits and treatment discussions. Some procedures require in-office evaluation, and our team will help determine whether a virtual visit is appropriate.

Conditions and Treatment Questions

Led by pain management specialist Lisa Barr, M.D., the Barr Center provides comprehensive musculoskeletal and pain treatments including:

• Acupuncture
• Mind-body medicine and lifestyle optimization
• Interventional spinal procedures
• Sports medicine
• Physical therapy
• Regenerative medicine (PRP, prolotherapy)

We treat a wide range of pain and musculoskeletal conditions, including:

• Neck, shoulder, hip, back, and knee pain
• Sports injuries and repetitive strain conditions
• Posture, sleep, and movement-related pain
• Car accident injuries, including whiplash

Our approach provides proven alternatives to surgery and long-term medications through targeted injections, hands-on physical therapy, acupuncture, lifestyle guidance, and regenerative medicine.

If your pain is persistent, recurring, or limiting daily activities, it is time for an evaluation. We assess how your joints move, how your muscles function, and whether lifestyle factors are contributing to your symptoms.

We offer a comprehensive, root-cause approach to pain in a boutique practice setting.

Our team is highly specialized, and we combine interventional pain medicine, regenerative therapies, physical therapy, and whole-person care—all under one roof.

Our team includes board-certified physicians, licensed physical therapists, regenerative medicine specialists, acupuncture providers, and experienced clinical support staff with focused expertise in musculoskeletal medicine and pain management.

Preparing for your First Appointment

To help make your first visit efficient, please bring:

• Photo ID
• Insurance card
• Referral (if required by your insurance)
• Completed new-patient paperwork
• Co-pay, if applicable

If you have MRIs, CT scans, X-rays, or lab results, please have your referring provider fax them to our office. You may also download our Medical Records Request Form to expedite the process.

Experiencing Pain? Reach Out For Medication-Free Treatment