We’re not surprised when our patients complain of neck pain. Why? Because one of the first things we notice when collecting patients from the waiting room is everyone is looking down at their phones – heads down, necks forward and bodies slumped over.

This condition is called Text Neck. A term coined by American chiropractor Dr Dean L. Fishman to describe the strain caused by looking down at your phone.

The cervical spine holds about 4.5-7kgs of weight when it’s at neutral flexion (position). With every 15 degrees forward, 5kgs of weight is added.

So when you’re looking down at your phone, you’re at 60 degrees forward flexion. That’s about 27kgs your neck is holding up. Imagine carrying around a 27kg weight on your arm for minutes (or hours) at a time. It would hurt, right?

What are the effects of Text Neck?

Text Neck makes the muscles behind your neck overstretch and the muscles at the front shorten. This causes strain, but it can also affect the normal cervical curve creating a straightened neck, degenerating the spine over time. This is particularly worrying for children and adolescents who are still growing.

A 2018 study of Thai university students who used smartphones found when they were using their devices their postures all had high ergonomic risk levels. Out of the 779 students, 32% reported neck pain, 26% shoulder pain, 20% upper back pain and 19% wrist and hand pain.

Text Neck causes:

Pain and/or stiffness
Headaches or migraines
Fatigue and poor concentration
Pins and needles, numbness and/or weakness in the arms
Change in spine structure

How to avoid Text Neck?

Don’t worry, we won’t tell you to ditch the phone! Here are some simple things you can do to avoid Text Neck.

Lift your device up

Holding your device slightly higher will reduce the strain on your neck considerably. If on public transport, place your bag on your lap and prop your phone up to be more in line with your eyesight.

Change up your work station

If you work on a laptop buy a stand to elevate the screen to reduce the strain on your neck. We also recommend a wireless keyboard so you can position your arms at the appropriate position while your laptop screen is raised. Make sure you take regular breaks. Get up and move around. This will reduce the ongoing pressure of your neck being held in one position.

Mix up your media

Watching Netflix on your laptop is super comforting but it can put your head in that Text Neck position. Mix it up from time to time by watching a program on your actual TV instead. Bigger screens are usually placed at our eye line so we don’t have to look down.

Reduce device time

Seems obvious but we could all do with some time away from technology. Put some limits on smartphone use by blocking out periods of time where you put your phone away and do something else. It will do your neck (and mind) a world of good!

Stretch regularly

Stretching is always important, with or without Text Neck. It reduces the chance of injury, improves posture and reduces stress. We recommend doing some yoga stretches like the cat-cow, downward-facing dog, and the bow pose to stretch out your neck after screen time.

Tips for kids

Children can lie on their stomach on a bed or the floor to play on their device which reduces the negative impact on their neck. Try to put plenty of limits on screen time so their spine has a chance to grow in the correct way.

How we help?

Visiting a chiropractor for Text Neck or other neck pain and want to know what to expect? First, we ask a few questions to get an idea of your lifestyle. We then take a look at the alignment of your spine, which may include an X-ray.

Some patients’ spine structures have changed because of the excessive use of a device. To treat this and other effects of Text Neck, we make chiropractic adjustments, and do soft tissue therapies and offer stretches and exercises.

Think you have a case of Text Neck? We can help.

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Text Neck: What is it and How to Avoid it