12/09/2025
Have you ever noticed neck stiffness after a long texting session or felt like your shoulders are permanently hunched forward? You’re experiencing what’s become known as “text neck” or “tech neck” – and it’s literally changing the structure of your spine.
Your head weighs about as much as a heavy bowling ball in a neutral position. But here’s where it gets alarming: when texting on a phone, it is common to bend the head forward and look down at a 45- or 60-degree angle, which creates five times the amount of force on the neck.
Think about that for a moment – you’re essentially asking your neck to support the weight of a small child every time you check your phone. Over the course of a year, this amounts to an additional 1,000 to 1,400 hours of pressure on the average smartphone user’s spine.
Text neck isn’t just temporary discomfort – it’s creating lasting changes in your spinal structure. Research in the journal Ergonomics found that study participants had more forward head posture while texting compared to other smartphone tasks, such as web browsing or watching a video.
This happens because texting often requires both hands and more screen interaction, naturally pulling your shoulders forward and head down. Over time, mechanical stress in the cervical spine due to erroneous phone use induces poor posture and incorrect body alignment, which is associated with dysfunctional movement patterns, weak balance-ability and distorted function of the respiratory, circulatory, digestive, and nervous systems.
The good news is that you don’t have to give up your smartphone to protect your spine. Here are evidence-based strategies to reduce your risk:
✅Bring Your Phone to Eye Level: Instead of looking down at your device, raise it to eye level. This simple change dramatically reduces the forward head posture that creates so much stress on your neck.
✅Take Regular Movement Breaks: Set reminders to look up and move every 20-30 minutes.
✅Simple neck stretches and shoulder rolls can help counteract the forward posture.
✅Strengthen Your Postural Muscles: Focus on exercises that strengthen your upper back and neck muscles. These help maintain proper alignment even when you do need to look down.
✅Be Mindful of Your Texting Position: When possible, use voice-to-text features or make phone calls instead of lengthy text conversations. When you do text, try to keep sessions shorter.
At Cymru Chiropractic Clinic, we see the effects of text neck regularly and can help restore proper spinal alignment before minor issues become major problems. Through targeted adjustments and personalised exercise programs, we can help reverse the damage that constant smartphone use creates.
Don’t let your smartphone control your posture – take control today and schedule an appointment to learn how we can help protect your spine for years to come.
