If you’ve ever felt neck pain or stiffness after spending hours looking down at your phone, you’re not alone. This modern-day issue, known as text neck, is becoming increasingly common. With smartphone use on the rise, more people are experiencing neck tension, shoulder pain, and postural problems linked to mobile device habits.
In this article, we’ll explore what text neck is, how it affects your health, and how chiropractic care can provide effective relief and long-term prevention.
What Is Text Neck?
Text neck refers to the neck strain and upper back pain caused by prolonged forward head posture—typically from looking down at your phone, tablet, or laptop. This posture puts added pressure on the cervical spine, leading to muscle tension, inflammation, reduced mobility, and in some cases, nerve irritation or early disc degeneration.
When you tilt your head forward, the weight your neck supports increases significantly. At a 45-degree angle, your head places up to 22 kg of pressure on your spine—nearly four times its normal weight. Over time, this extra load can result in chronic neck pain, stiffness, and postural imbalances.
How Much Time Do Australians Spend on Their Phones?
According to recent data from Statista (2024), the average Australian spends over 6.8 hours per day on their smartphone. That’s more than 47 hours a week—often in poor posture. This constant downward gaze contributes significantly to neck and shoulder discomfort.
Symptoms of text neck may include:
- Persistent neck pain or tightness
- Upper back and shoulder tension
- Headaches originating from the base of the skull
- Reduced range of motion in the neck
- Tingling or numbness in the arms (in more advanced cases)
Chiropractic Care for Text Neck Relief
Chiropractors are trained to diagnose and treat musculoskeletal conditions, including postural syndromes like text neck. Through a combination of spinal adjustments, soft tissue techniques, and corrective exercises, chiropractic care aims to:
- Reduce neck pain and muscle tension
- Improve spinal alignment and mobility
- Address underlying postural imbalances
- Prevent further strain from poor device habits
Your chiropractor may also perform a postural assessment and provide personalised advice on how to modify your screen habits—such as holding your phone at eye level, taking regular movement breaks, and strengthening your postural muscles.
Text Neck Prevention Tips
While chiropractic treatment is effective, prevention is key when it comes to text neck. Here are some tips to help reduce your risk:
- Limit screen time and set reminders to take breaks
- Use a phone stand or raise your screen to eye level
- Stretch your neck and shoulders throughout the day
- Strengthen your upper back and core muscles
- Be mindful of your posture—keep ears in line with shoulders
If you’re already experiencing neck pain from mobile phone use, don’t ignore it. Left unaddressed, it can lead to long-term discomfort and structural changes. Visiting a chiropractor can help restore function and get you back to feeling your best.
