Tips to Avoid Neck Pain Caused by Your Smartphone
There is no doubt that people are more connected than ever. Surveys show the average U.S. adult spends almost 3 hours a day on a smartphone—about 72 to 85 hours every month. Unfortunately, constantly looking down at your device can be a real pain in the neck—literally.
You’ve probably seen it: someone hunched over, shoulders rounded, head bent forward, eyes squinting at the screen. This posture is linked to a growing problem called “text neck.”
What is Text Neck?
Text neck is a repetitive strain injury caused by poor posture while using smart devices. It affects the neck, shoulders, and sometimes even the lower back.
On average, people spend 2–4 hours a day on their phones. Over time, this posture can lead to:
– Neck pain and stiffness
– Headaches
– Shoulder pain and tightness
– Upper back pain ranging from dull aches to sharp spasms
– Nerve symptoms (tingling or numbness) radiating into the arm and hand
Why Does Smartphone Use Hurt My Neck?
Most people drop their heads forward when looking at a phone. This position creates three problems:
– The neck shifts forward
– The shoulders round and rise toward the ears
– Neck and shoulder muscles tighten and contract
Your head weighs about 10–12 pounds. For every inch your head moves forward, the force on your neck muscles doubles. With your chin on your chest, the pressure can reach 60 pounds.
How to Fix Text Neck
The good news is that text neck can be managed with simple steps. Physical Therapy at Health Plus PT also offers personalized treatment programs for lasting relief.
1. Straighten Up
Maintain an upright posture with your ears aligned over your shoulders. Use a mirror to check. Good alignment reduces strain on your neck and shoulders.
2. Look Forward
Hold your phone at eye level. Use your eyes—not your neck—to look down if needed.
3. Check Your Posture
Keep the natural curve in your lower back when sitting. Use a supportive chair and rest your arms when possible. Avoid cradling your phone between your ear and shoulder.
4. Take Breaks
Limit screen time to 20-minute sessions. Stand, stretch, and move your neck and back often. If possible, make a quick call instead of long text conversations.
When to Seek Help
If you’re dealing with persistent neck, shoulder, or upper back pain, a Physical Therapist can help. At Health Plus Physical Therapy, our team uses exercises, hands-on techniques, and posture training to relieve pain and restore mobility.
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