Are you suffering from Text neck? How our mobile phones are reshaping our spine

Ever heard of the phrase text neck? It is a term coined for bending the neck forward for long periods of time while being glued to our phones or tablets. When we are constantly looking at our phones, the natural curve of the neck changes, putting extra strain on the spine. This posture can lead to pain, stiffness, and even long-term damage to the cervical spine, which is the part of the spine in the neck.

We might not feel our head at all, but the fact of the matter is that the human head weighs about 4.5 to 5.4 kilograms. When the neck is in a neutral position, the muscles and spine support this weight easily. However, when the head tilts forward, the weight shifts drastically, without any extra support. This extra weight strains muscles, ligaments, and spinal discs, accelerating wear and tear.

A lot of us think that text neck is only an adult problem, however that is no longer true. Children, teenagers, and young adults are increasingly affected due to the widespread use of smartphones. Studies have shown that many young people spend 8 to 10 hours a day on their phones, often with poor posture. This has led to a rise in neck pain, upper back pain, and related musculoskeletal issues among college students and even teenagers.
Doctors report that about 30% of cervical spine problems are linked to text neck, and many patients under 40 years old are now seeking treatment for neck pain caused by excessive phone use.

Looking down at a phone for long periods changes the natural curve of the cervical spine. Normally, the neck has a gentle inward curve that helps balance the head’s weight. But bending forward flattens or reverses this curve, causing muscle spasms, joint stress, and even degeneration of the spinal discs. Over time, this can lead to chronic pain, reduced neck mobility, and in severe cases, may require surgery.
Research using ergonomic assessment tools has found that smartphone users often adopt awkward neck, trunk, and leg postures that increase the risk of musculoskeletal disorders. Female users tend to experience more symptoms than males, possibly due to differences in posture and muscle strength.

Neck pain and stiffness
Upper back and shoulder pain
Muscle spasms and tenderness
Reduced neck movement
Headaches
Fatigue in neck muscles after phone use

Hold the phone at eye level to avoid bending the neck down
Take breaks to stretch and move the neck and shoulders
Practice good posture by keeping the head balanced over the shoulders
Limit phone use, and use it only
Avoid using phones immediately after waking up to reduce strain
If you need to scroll for a long time, lie down and do it