Video Transcript

If you’re like most people, you probably spend a little too much time hunched over a smartphone or other mobile devices, doing everything from socializing with friends to setting up important meetings. Unfortunately, this overuse can put your neck at an increased risk for poor posture and a painful condition commonly called “text neck.”

If you have text neck or have noticed more neck pain after using mobile devices, here are some tips to treat it.

Practice good posture

The average head weighs 10 to 12 pounds. But did you know that weight more than doubles when your head is tilted forward just 15 degrees? Worse yet, many people who text with their chin near the neck are tilting the head forward 60 degrees, which increases the load to about 60 pounds.

With that in mind, try to keep your head and spine in neutral positions with the ears directly above the shoulders throughout the day. For example, hold your phone or tablet up a little higher, closer to eye level to minimize stress on your neck. If you have a desk job, remember basic things such as using a chair that helps your back stay upright, keep your feet flat on the floor, and position your monitor at eye level to avoid looking up or down too much.

Improve strength and flexibility

Performing some neck exercises and stretches on a daily basis can help treat text neck as well as reduce the risk of painful recurrences. When your neck muscles are strong and flexible, they’re better able to hold good posture and less likely to have a painful spasm.

Keep in mind that muscles in your chest, shoulders, and back play key roles in posture as well. For example, people with text neck also tend to have tight and weakened chest muscles from hunching over too much. Many of these muscles work together, so it’s a good idea to keep all of them strong and flexible.

Take breaks

Movement is good for the spine, including your neck. When possible, try to take frequent breaks from staring at phones, tablets, and computers. If you have a job that requires talking on the phone a lot, consider getting a headset to avoid holding or cradling the phone by your head for long periods of time—it puts less stress on your neck and has the added bonus of allowing you to move around more

Turn technology in your favor

There are phone apps available that can detect when your phone is being held at a bad angle for your neck. When the app senses a bad angle, it alerts you to hold the phone up higher.

Other ideas could include setting reminders on your phone for taking breaks throughout the day and using a pedometer to track steps and activity levels—becoming more active and spending less time looking down at a screen is a good thing.

If you have arm pain, tingling, or weakness in addition to neck pain, that could be a sign of a pinched nerve and should be checked by a doctor.

I hope these tips help you find relief from neck pain while you’re busy keeping pace in today’s digital world, and as always, stay healthy.