Texting Neck: The Modern Tech Epidemic That’s Wrecking Your Spine
By Mohamed Aly, DPT, P.H.D
Do you find yourself rubbing your neck after a long day of looking at your phone or laptop? You’re not alone. Many people experience neck pain without realizing it may be caused by their daily habits—particularly how often and how long they look down at their screens. At our physical therapy clinic, one of the most common complaints we hear is, “Why does my neck hurt?” A likely culprit: Texting Neck.
In our hyper-connected world, it’s normal to spend hours scrolling, typing, or watching videos on our phones. But what many don’t realize is that this habit is quietly wreaking havoc on their spine. If you’ve ever felt stiffness, soreness, or pain in your neck after looking at your phone, you’re not alone. This condition has a name—Texting Neck—and it’s quickly becoming a modern epidemic.
What Is Texting Neck? & Why Does Looking Down Hurt So Much?
Texting neck refers to the repetitive stress injury or strain on the neck caused by prolonged forward head posture while looking down at your smartphone or device. The human head weighs about 10-12 pounds in a neutral position. But when tilted forward at a 60-degree angle (which is common when texting), it exerts up to 60 pounds of force on the cervical spine. That’s like carrying a 6-year-old child around your neck for hours every day.
Over time, this unnatural posture can lead to:
- Chronic neck, shoulder, and upper back pain
- Headaches
- Reduced mobility and flexibility
- Postural imbalances
- Disc herniation or nerve compression in severe cases
How a Physical Therapist Sees It
As physical therapists, we’re seeing more patients—teens to adults—with pain patterns directly linked to their device habits. Fortunately, Texting Neck is preventable and treatable. With the right awareness, posture correction, and daily movement, you can reverse the damage and prevent it from becoming a long-term issue.
Over time, this unnatural position puts stress on the muscles, ligaments, and spinal discs in your neck and upper back. It can lead to inflammation, misalignment, and even nerve compression.
Symptoms of Texting Neck
If you’re dealing with any of the following, Texting Neck may be to blame:
- Persistent neck or upper back pain
- Pain that worsens after screen use
- Muscle spasms or tightness in the shoulders
- Tingling or numbness in the arms or hands
- Difficulty turning your head side to side
5 Steps to Fix Texting Neck
1. Correct Your Posture
Bring your phone to eye level rather than bending your neck down. Sit or stand tall with your shoulders relaxed and ears aligned with your shoulders.
2. Take Frequent Breaks
Follow the 20-20-20 rule: every 20 minutes, take a 20-second break to stretch or look 20 feet away. It gives your muscles and eyes a chance to reset.
3. Strengthen Your Back and Core
Weak postural muscles can worsen neck strain. Engage in exercises that build your upper back, shoulders, and core to support better posture.
4. Adjust Your Workstation
If you’re working from a phone or tablet often, consider using a stand or holder to keep your screen at eye level. A Bluetooth keyboard can also help reduce hunching.
5. Stretch Daily
Gentle daily stretches help reduce muscle tension and improve flexibility in the neck and upper back.
Try This Simple At-Home Exercise: The Chin Tuck
This is a favorite physical therapy movement for correcting forward head posture.
How to Do It:
- Sit or stand with your back straight and shoulders relaxed.
- Slowly draw your chin straight back, like you’re making a double chin.
- Hold for 5 seconds. You should feel a gentle stretch at the base of your skull.
- Repeat 10 times, 2–3 times a day.
Tip: Don’t tilt your head down or up. The motion is horizontal, like sliding your head straight back.
Don’t Ignore the Pain
Texting Neck might sound harmless, but it can lead to chronic pain and lasting postural issues if not addressed early. At [Clinic Name], we specialize in helping patients recover from tech-related injuries with hands-on therapy, targeted exercises, and posture education.
Technology is here to stay, but that doesn’t mean pain has to be part of the deal. With a few smart habits and consistent movement, you can protect your spine and take control of your health—starting today.
By Mohamed Aly DPT, PHD, M.Sc.
Florida Life Rehab For Physical Therapy