(Replace with a licensed photo before publishing.)
“Text neck” has become a genuine modern-day postural issue, driven by the hours many of us spend looking down at phones and other devices. The term describes the strain placed on the cervical spine from repeated, prolonged forward head flexion.
Signs You Might Have Text Neck
- A persistent ache at the base of your skull or across your upper back.
- Rounded shoulders and a visibly forward-positioned head.
- Tension headaches, particularly toward the end of the day.
- Stiffness or reduced range of motion when turning your head.
- Tightness across the chest and front of the shoulders.
Why It Happens
The average human head weighs around 4.5–5.5 kg in a neutral position. Tilting it forward to look at a phone dramatically increases the effective load on the neck — at a 60-degree tilt, the strain on the cervical spine can be several times the head’s actual weight.
How to Fix It
Raise Your Devices
Hold your phone at eye level rather than looking down, and position laptops or tablets on a stand where possible.
Practice Chin Tucks Regularly
This simple exercise directly counteracts the forward head position, retraining the muscles that hold your head in better alignment.
Strengthen Your Upper Back
Rows and reverse flys build the postural strength needed to hold your shoulders back and support a more neutral neck position throughout the day.
Set Screen Time Boundaries
Regular breaks from your phone reduce the cumulative strain that builds throughout the day, giving your neck muscles a chance to recover.
Long-Term Prevention
Fixing text neck isn’t just about short-term stretches — it requires building awareness of your habitual posture and reinforcing it with consistent strengthening exercise over weeks and months.
Getting Professional Support
If text neck has led to persistent stiffness, headaches, or reduced mobility, hands-on treatment combined with a tailored exercise plan can speed up recovery and help prevent the problem from becoming chronic.
Struggling with pain that just won’t go away? You don’t have to manage it alone. Our experienced osteopaths at YMM Pain Free create a personalised treatment plan built around your body, your lifestyle and your goals — not a generic checklist.