If you’ve experienced ongoing headaches, a stiff neck, neck spasms or even pain between your shoulder blades, you may have your cell phone to blame. Actually, the real culprit is all that looking down to scroll, read and text that goes along with using a smartphone, tablet or other mobile device. 

It's a growing phenomenon known as text neck syndrome (or tech neck) due to our increasingly digital lifestyle. With an average daily screen time for U.S. adults reaching four hours and 25 minutes (up 30 percent from 2022), according to Reviews.org, it’s no wonder our necks and spines are suffering.

“Our necks are meant to be upright and balanced above our shoulders rather than bent over for long periods,” explains Ahmed Shakir, M.D., a spine surgeon on the medical staff at Texas Health Arlington Memorial Hospital and at Texas Health Neurosurgery and Spine Specialists, a Texas Health Physicians Group practice. “Looking down at a device screen for any length of time puts extra stress and strain on the bones, nerves and muscles that are tasked with holding up your head. They can become tired and sore, resulting in joint swelling, muscle stiffness, pinched nerves or arthritis in the neck region — even spinal deterioration over time.”

“The adult head weighs some 10 to 12 pounds. Bending it forward and down to look at a cell phone increases the pressure on the neck to around 50 pounds. That’s a lot of force for the neck to bear. Thus, why text neck is becoming a thing to be addressed,” Shakir adds.

Take Steps to Protect Your Spine

If you don’t currently have neck or spine pain from tech usage, you can take measures to keep it that way. Holding your phone at eye level as much as possible can help reduce the strain on your neck and potentially prevent future issues.

Shakir recommends limiting time spent in bad postures while on the phone. “Stretch frequently if you are using your phone in a flexed posture and keep your shoulders back and your neck in a neutral position. A flexed position, in general, is the opposite of where the cervical spine (neck region) should be. This can worsen any preexisting degenerative joint or disk disease in the neck or possibly result in pain from pinched nerves,” he adds.

Other prevention techniques provided by the National Spine Health Foundation include:

• Changing positions periodically while using your device
• Taking breaks from your technology whenever possible
• When working at a desk, sitting with your chair reclined about 25 degrees
• Using a lumbar support that allows your head to be stacked over your neck
• Exercising your back muscles to keep them strong and your neck to promote flexibility

You may have a more advanced case of text neck if you notice numbness or tingling in your neck. If the condition causes a pinched nerve, you might experience weakness or pain that extends down to your arms as well.

If you notice signs of text neck, all is not lost. But early diagnosis and treatment are essential for getting the best relief. “The good news is most patients with text neck don’t require surgery. But if left untreated, a text neck injury may become chronic and lead to long-term discomfort and degenerative problems in the spinal column. There are, however, therapies that can be very effective in relieving the symptoms,” Shakir notes.

How to Get Relief

Exercises that strengthen your posture and core are a good starting point and can be done at home or work, according to Shakir. These include shoulder circles or the use of a tennis ball to massage the affected area. Yoga poses, such as chin-to-chest and ear-to-shoulder, and physical therapy are also non-operative treatment options that may ease text neck pain.

“There’s no need to live with pain if it can be treated, and a spine specialist is equipped to provide treatment options and follow your progress. We want to be your partner for improved neck and back health that promotes better living, tech or no tech,” Shakir says.

Learn more about your spine health by taking the Back Health Assessment, or visit YourBackHealth.com for more information.

Ready to schedule an appointment? Find a back and spine specialist on the medical staff near you.