Text Neck: How Your Phone is Hurting Your Spine

The Text Neck Epidemic

The average person spends over 4 hours a day looking at their phone. When we look down at a screen, the weight of our head on our neck increases dramatically - from about 5kg in neutral position to up to 27kg at 60 degrees of flexion.

Symptoms of Text Neck

• Neck pain and stiffness

• Upper back pain between the shoulder blades

• Headaches

• Shoulder pain and tightness

• Reduced neck mobility

Prevention Strategies

• Hold your phone at eye level rather than looking down

• Take regular breaks - follow the 20-20-20 rule

• Keep your shoulders back and chin tucked

• Limit phone use to under 20 minutes at a time

• Do regular neck stretches throughout the day

Exercises for Text Neck

1. Chin tucks: Draw your chin back to create a "double chin", hold for 5 seconds, repeat 10 times

2. Neck rotations: Slowly turn your head side to side

3. Shoulder rolls: Roll shoulders backwards in circles

4. Chest stretches: Stretch pectoral muscles in a doorway

When to Seek Help

If neck pain persists despite self-management, or if you develop numbness, tingling, or weakness in your arms, book a physiotherapy assessment.