Postural and workstation analysis
We photograph your actual working posture and measure cervical range, then fix the environment first — an ergonomic change often removes half the load before a single exercise.
Orthopedic · Neck Pain & Posture
Tech neck, headaches and that knot you keep pressing
Your head weighs 5 kg upright — and effectively 20 kg at a 45° forward tilt. We fix the load, not just the knot.
- Session length
- 40 minutes
- Pricing
- Weekly & monthly plans
- Home visit
- Available
In 20 seconds
What is actually going wrong
Your head weighs 5 kg upright — and effectively 20 kg at a 45° forward tilt. We fix the load, not just the knot.
Every centimetre your head drifts forward multiplies the work your neck extensors must do to stop it falling. Hold that for eight hours a day and the deep neck flexors fatigue, the upper trapezius takes over, and the joints at the base of your skull become irritable — which is why the pain so often ends up behind your eyes.
The problem
The head drifts forward; neck extensors work several times harder all day.
See a doctor today, not a physiotherapist, if you have any of these
- Neck pain after a road traffic accident or fall, especially with dizziness
- Progressive weakness or clumsiness in the hands
- Unsteadiness when walking, or dropping objects
- Severe headache unlike any you have had before
These are uncommon, but they need medical assessment rather than physiotherapy. If you are not sure, call us on +91 86193 28981 and we will tell you honestly where to go.
Cause and symptoms
Why it started, and how it shows up
Most people arrive having been told only what is wrong on a scan. What matters clinically is which of these is driving your particular case.
Common causes
- Sustained forward head posture at a laptop, phone or workstation
- Monitor below eye level; laptop used without an external keyboard
- Weak deep neck flexors and lower trapezius
- Cervical disc or facet joint irritation
- Stress-driven sustained shoulder elevation
- Sleeping with a pillow that does not support the cervical curve
What patients describe
- Aching between the shoulder blades and along the top of the shoulders
- Headaches starting at the base of the skull and wrapping to the forehead
- Reduced ability to turn the head to check a blind spot while driving
- Pins and needles or heaviness into the arm or hand
- Pain that worsens through the working day and eases at weekends
Our approach
What we actually do — step by step
No two programmes are identical, but every one is built from these components in this order.
Manual therapy for the irritable segments
Graded mobilisation of the upper cervical and thoracic joints, plus soft-tissue and dry-needling work for the trigger points referring into your head.
Deep neck flexor retraining
Pressure-biofeedback craniocervical flexion training — the single most evidence-backed exercise for cervicogenic headache.
Thoracic mobility
A stiff mid-back forces the neck to compensate. Restoring thoracic extension and rotation reduces cervical load permanently.
Habit engineering
Micro-break protocol, phone-height cues and a 4-minute desk reset you can do without leaving your chair.
Recovery timeline
How long it usually takes
A typical progression, not a promise. Your plan is set after assessment and re-checked every two weeks — if the line is flat, we change the plan.
Days 1–10
Calm
Reduce headache frequency and muscle guarding
You should be able to: Headache days cut roughly in half
Weeks 2–4
Mobilise
Full pain-free rotation and extension
You should be able to: Comfortable shoulder checks while driving
Weeks 4–8
Strengthen
Endurance in deep neck flexors and scapular stabilisers
You should be able to: A full workday without the end-of-day ache
Ongoing
Sustain
Self-managed posture and desk habits
You should be able to: Independent, with a 4-minute daily routine
Individual results vary. How long you have had the symptoms, other health conditions, and how consistently you do the home programme all change this timeline — often substantially. We will give you a personalised estimate in writing after your assessment, and revise it honestly if progress is slower than expected.
Expected results
What the numbers typically look like
Typical ranges from clinical evidence and our own caseload. Your results depend on how long you have had the problem, what else is going on, and how consistently you do the programme.
~60%
Reduction in headache days
Typical at 8 weeks for cervicogenic headache
15–25°
Cervical rotation regained
Average gain per side by week 4
6–8
Sessions to independence
For desk-related neck pain without nerve involvement
Why patients choose this programme
- Fewer and milder cervicogenic headaches
- Corrects the driver of the pain, not just the tight muscle
- A workstation setup you keep for the rest of your career
- Reduced reliance on painkillers and massage as the only relief
Questions
Neck Pain & Posture: what people ask us
If your question is not here, send it on WhatsApp. A physiotherapist answers, usually within the hour during centre hours.
Rarely the only cause, but often a maintaining factor. If you wake stiff and it eases within an hour, sleep position is contributing. We will tell you the pillow height that matches your shoulder width rather than selling you one.
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Ready to deal with your neck pain & posture?
A 45-minute assessment, a clear explanation of what we found, and a written plan with an estimated number of sessions. No packages sold on day one.
Open Mon–Sat 9:00–19:00 · Home visits available · Cashless insurance accepted