Have you ever felt like your neck was cramping up from looking at a mobile phone, tablet or laptop screen for too long? It’s more than a temporarily uncomfortable feeling; in reality you may be at risk of developing a dangerous new condition called Text Neck. Read on to learn about what this is, and how you can prevent it from happening to you.


What is Text Neck?

According to Spine-Health, “Text neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet or other wireless devices too frequently and for too long.”

We all use our smartphones many times each day, sometimes as often as multiple times per hour. Each time you stare down at the screen, scroll through the internet or even type out a text message, you are putting yourself at risk developing Text Neck. Since technology is so entwined with our daily lives, it isn’t realistic to cut it out completely. Instead, here are four tips for keeping your neck safe and comfortable in a digital world.

Improving Your Posture on a Cell Phone: 4 Tips

1. Switch Hands

Are you using both hands equally when on your smartphone? If you’re like most people, your dominant hand does all or most of the work. This can lead to spine irregularities and pain on one side of your body; try switching up hands to exercise all of your muscles equally.

2. Stand up Straight

Holding your head high is one way to combat Text Neck; research shows a human head can weigh as much as 6 times heavier than normal when bent over looking at a cell phone. To avoid putting this extra weight on your neck, back and shoulders, remember to hold your head up and look straight ahead when reading and sending texts, scrolling the internet or playing a mobile game. There’s no reason to bend over your phone with your head to ground just because everyone else is; this awkward angle can lead to pain and injury.

3. Think Vertically

When you hunch your neck and shoulders over a cell phone, unnecessary pull and strain is placed on muscles in your back. Try to hold your body in a vertical line when on phone calls; this can help improve your posture.

4. Try Restorative Yoga

If you’re suffering from back and shoulder pain associated with Text Neck, don’t be afraid. Besides working with a specialist or chiropractor, there are ways to rehabilitate your body and improve your comfort. Restorative yoga is a good choice because it’s low impact, full of stretching and can be done at your own pace.

Believe it or not, even young children have suffered from back and neck pain associated with texting. Improve your posture by standing up straight, holding your head high and switching up which hands you use to reduce stress on your shoulders. For more advice on combatting back pain and Text Neck, read additional articles on our blog or contact us today.