Text Neck is Real: Fix Your Posture and Relieve Neck Pain
What Is “Text Neck”?
“Text neck” is a modern health issue caused by constantly looking down at phones, tablets, and laptops. The human head weighs around 10–12 pounds, but when tilted forward, the pressure on your neck can rise to 60 pounds – roughly the weight of a small child! Over time, this strain can cause chronic pain, headaches, and even nerve issues.
Why Poor Posture Causes Pain
When you maintain a downward head position for hours, your muscles, ligaments, and cervical spine are forced into unnatural alignment. This causes:
- Muscle fatigue in the neck and shoulders
- Joint inflammation
- Reduced blood flow to neck tissue
If left untreated, text neck can lead to long-term damage, including early arthritis or herniated discs.
Signs You Might Have Text Neck
You might not even realize how much your posture affects you. Common symptoms include:
- Stiffness or soreness in the neck and upper back
- Headaches that worsen with screen time
- Tingling or numbness in the arms or hands
If these sound familiar, it’s time to take action.
How to Fix Your Posture
1. Adjust Your Screen Position
Bring your phone or monitor up to eye level instead of looking down. A simple adjustment can instantly reduce the angle strain on your neck by 30–40%.
2. Take Frequent Breaks
Every 20 minutes, look up from your device and move around. Even a 60-second posture reset can help prevent stiffness.
3. Strengthen Your Neck and Shoulders
Exercises such as chin tucks, scapular retractions, and gentle stretches help rebuild muscle balance. If you’re unsure where to start, our Chiropractor can help design a custom exercise plan tailored to your posture and pain levels.
4. Massage and Myofascial Release
Massage therapy can relieve tight neck muscles and restore natural mobility. Explore our Massage Therapy Treatments to find the right approach for your needs.
How Glenwood Sport & Spine Can Help
Our multidisciplinary team addresses posture-related pain with evidence-based treatments. Whether you need manual therapy, corrective exercises, or ergonomic advice, we’ll create a personalized care plan that fits your lifestyle.
Our clinicians focus on long-term solutions, not just temporary relief—helping you move, work, and live without constant neck discomfort.
Additional Tips and Resources
Want to understand the science behind text neck and posture? Here are two helpful resources:
Final Thoughts
Your phone shouldn’t be a pain in the neck – literally. With small daily posture corrections and expert guidance from Glenwood Sport & Spine, you can restore balance, relieve pain, and prevent long-term spinal issues.
Ready to get lasting relief from neck and posture pain?