Text neck describes a repetitive stress injury or overuse syndrome in the neck, caused by

prolonged use of mobile devices with the head bent downward and not moving. Also called
tech neck, text neck is commonly associated with texting, but it can be related to many
activities performed on phones and tablets while looking downward, such as surfing the web,
playing games, or doing work.

In an upright posture, the head normally weighs about 10 to 12 lbs. When the head is tilted
forward, it can put additional strain on the neck, reaching up to 50 or even 60 lbs of
pressure.
Read How Poor Posture Causes Neck Pain

Head’s Weight Magnified

The weight of the head is a key factor for text neck pain. The neck’s muscles, tendons, and
ligaments are meant to support the head’s weight—10 to 12 pounds—in a neutral position
balanced atop the cervical spine. When texting on a phone, it is common to bend the head
forward and look down at a 45- or 60-degree angle, which places about 50 to 60 pounds of
force on the neck.1 The neck is not able to withstand this amount of pressure over a prolonged
period.

Text neck describes a repetitive stress injury or overuse syndrome in the neck, caused by
prolonged use of mobile devices with the head bent downward and not moving. Also called
tech neck, text neck is commonly associated with texting, but it can be related to many
activities performed on phones and tablets while looking downward, such as surfing the web,
playing games, or doing work.

The Course of Text Neck

Poor posture, like that which is seen in "text neck," can lead to neck strain and sprain.
Watch: Neck Strains and Sprains Video

Text neck typically begins as a relatively mild ache in the neck or upper back. It could also
present with sharp pain or stiffness in the neck. When text neck is suspected of causing pain,
it is typically treated with a combination of:

 Limiting phone/tablet use to necessary tasks

 Using better posture by holding devices up closer to eye level
 Performing exercises and stretches that specifically target the neck, chest, and upper back

If not addressed, the continued forward head posture and hunched shoulders may worsen over
time, which could lead to even more pain and reduced mobility in the neck, upper back, and
shoulders.

See Forward Head Posture’s Effect on Neck Muscles

In some cases, the excessive forward head posture may exacerbate or accelerate degenerative
conditions in the cervical spine, such as cervical degenerative disc disease and/or cervical
osteoarthritis.

Text Neck Symptoms and Diagnosis

Text neck is not an official medical diagnosis, but rather a term commonly used for a
repetitive stress injury where excessive texting or mobile device use is believed to be the
primary cause. A doctor or other medical professional typically identifies text neck pain after
a physical exam and patient history are taken, including a review of the symptoms.

Where and how pain is felt can vary from case to case. For example, someone who primarily
looks at a phone screen while using both hands (or no hands if it is lying on a table or lap)
may be more susceptible to having pain evenly distributed on both sides of the neck and/or
upper back, whereas someone who uses one hand may have more pain on one side due to
using or straining those muscles more.

Text neck is not an official medical diagnosis, but rather a term commonly used for a
repetitive stress injury where excessive texting or mobile device use is believed to be the
primary cause. A doctor or other medical professional typically identifies text neck pain after
a physical exam and patient history are taken, including a review of the symptoms.

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Common Symptoms Associated with Text Neck

Text neck symptoms commonly include one or more of the following:

 Pain in the neck, upper back, and/or shoulder. This pain may be located in one
specific spot and feel intense or stabbing, or it may be a general achiness and soreness
that covers a broader region, such as spanning from the bottom of the neck and into
the shoulder(s).

See Neck Pain Symptoms

 Forward head posture and rounded shoulders. Muscles in the neck, chest, and
upper back can become deconditioned and imbalanced due to prolonged forward head
posture. This deconditioning can make it difficult to maintain good posture with the
ears directly over the shoulders.

See Forward Head Posture’s Effect on the Cervical Spine

 Reduced mobility. The neck, upper back, and shoulders may all experience some
tightness and reduced mobility.

See Stiff Neck Causes, Symptoms, and Treatment

 Headache. Muscles at the base of the neck could go into spasm and become painful,
or pain could also be referred from the neck up into the head. Excessive amounts of
time looking at screens, regardless of posture, may also increase the risk for eyestrain
and headache.

See How Neck Pain and Headache Can Occur Together

Increased pain when neck flexion. Text neck symptoms tend to worsen when the
neck is flexed forward into the position that originally caused the problem, such as
while looking down and texting.

Where and how pain is felt can vary from case to case. For example, someone who primarily
looks at a phone screen while using both hands (or no hands if it is lying on a table or lap)
may be more susceptible to having pain evenly distributed on both sides of the neck and/or
upper back, whereas someone who uses one hand may have more pain on one side due to
using or straining those muscles more.
Less Common Symptoms Associated with Text Neck
Some other symptoms where the prolonged forward head tilting of text neck may play a
contributing role include:

 Cervical radiculopathy. Symptoms of electric shock-like pain, pins-and-needles

tingling, numbness, and/or weakness may radiate from the neck down into the
shoulder, arm, and/or hand. Cervical radiculopathy can occur when a cervical nerve
root becomes irritated or compressed, such as from spinal changes related to
degenerative disc disease or osteoarthritis. Severe cases of text neck may accelerate or
worsen this process.

See Cervical Radiculopathy Symptoms

 Balance issues. Prolonged amounts of time in forward head posture have been linked
to reduced balance control, due to the head’s center of gravity migrating further in
front of the body. This process can result in muscle imbalances and postural control
changes in the neck and torso.

See Forward Head Posture’s Effect on Neck Muscles

 Jaw pain. A misalignment in the cervical spine and/or muscle imbalances may lead to
jaw pain, or temporomandibular joint (TMJ) pain.6

Other symptoms may also be associated with text neck.

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Patient History and Physical Examination

When visiting the doctor with a primary complaint of neck pain, typically the first 2 steps
involve:

 Patient history. The patient’s medical history, family health history, exercise and diet
habits, medications, as well as current symptoms (and when they started) are
reviewed.
 Physical examination. The neck is observed for any unusual posture or lesions, and
palpated for possible areas of muscle tightness or tenderness. The head may also be
gently guided through various ranges of motion to see if specific neck movements are
restricted or alter the pain response (improve, worsen, or no change).

See Diagnostic Processes for Neck and Back Pain

If the neck pain and/or stiffness is primarily caused by a repetitive stress injury, such as text
neck or tech neck, enough information is typically obtained through a careful patient history
and physical exam to make a diagnosis and start treatment.
If more serious causes of neck pain are suspected during the patient history and physical
exam—such as nerve root compression, fracture, or a serious underlying medical condition—
imaging and other tests may be required.

Text Neck Treatment and Prevention

Treating text neck, also called tech neck, typically involves a two-pronged approach:

 Exercises and stretches to increase the neck’s strength and flexibility

 Improved postural habits when using smartphones and other mobile devices

See Treatment for Neck Pain

The strategies on this page for treating and/or preventing neck pain while using smartphones
also apply to tablets, e-readers, and other handheld devices.

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Adjustments to Prevent Text Neck Pain

Raise your phone to eye-level when texting or reading.

 Raise the phone. Move the phone (and other devices) up closer to eye level so the
head does not have to be tilted forward.
 Take frequent breaks. Spend some time away from the phone—or any type of head-
forward posture. If needed, use an alarm or app to set automatic reminders to take
breaks from handheld devices.
 Stand up straight. Good posture, with the chin tucked in and shoulders pulled back,
keeps the body aligned in a neutral position.
 See Posture to Straighten Your Back

 Arch and stretch. Arch the neck and upper back backward periodically to ease
muscle pain.

See Neck Stretches

 Exercise regularly. A strong, flexible back and neck are more able to handle extra
stress. Some research indicates that teenagers who are active in low-impact team
sports or endurance sports are less likely to have neck pain.7

In general, finding ways to keep the neck and body more active, rather than hunched over a
mobile device, is best for the spine. For example, try scheduling just a few times per day to
check text messages and emails, rather than responding multiple times per hour.

rcises and Stretches to Reduce Neck Pain

With text neck and other conditions related to forward head posture, muscle imbalances
usually develop as follows:

 The deep cervical flexor muscles at the front of the neck become elongated while the
muscles connected to the head at the back of the neck become shortened
 The upper back muscles become elongated while the chest muscles become shortened

See Forward Head Posture’s Effect on Neck Muscles

Any exercise program to help alleviate text neck pain and reduce forward head posture
typically involves addressing and reversing these muscle imbalances to restore a more
naturally-aligned posture. Some common options include:

 Physical therapy program. A physical therapist or other health care professional can
design a stretching and strengthening program for the patient’s specific needs. This
program is typically performed at a clinic, at least initially, to ensure that the stretches
and exercises are performed in an effective and safe manner. Depending on each case,
several training sessions may be needed prior to advancing to an independent, patient-
specific home exercise program.

See Physical Therapy for Neck Pain Relief

 Home exercises. Many exercises and stretches can be done at home to improve the
neck’s strength and flexibility, as well as to reduce forward head posture. Though
each case is unique, achieving long-term pain relief from text neck usually takes a
commitment to regularly performing exercises and stretches in the home setting.

Watch: 3 Easy Neck Exercises for Neck Pain Video

Some evidence also suggests that performing exercises and stretches in a school setting can
help improve posture. One study looked at 130 teenagers with forward head and protracted
shoulder posture. Half of the students were enrolled in a physical education class that also
included exercises and stretches designed to correct postural muscle imbalances. After 16
weeks, the students in the class with targeted exercises had more improvements in both neck
and shoulder posture compared to the other students.8

See Daily Exercises and Stretches to Prevent Neck Pain

As an overall guide, regularly engaging in exercise that teaches posture and body awareness
is an excellent way to counteract the tendency of developing neck pain from poor posture.
Examples of such exercise programs include yoga, Pilates, Alexander Technique, and others. 9

See Neck Exercises for Neck Pain

Most neck pain can be treated with nonsurgical methods, with self-care at home and/or with
guidance from a medical professional.

There are several nonsurgical strategies that can be utilized to help reduce and prevent neck
pain, including rest, ice and/or heat therapy, and posture modification.
Watch: 10 Best Tips to Prevent Neck Pain Video

Self-Care for Neck Pain

If neck pain is not debilitating and didn’t start as the result of trauma, then often the pain can
be treated by oneself. Self-care options for neck pain can include:

 Rest. With most neck strains and sprains, going easy for a few days is all that is
needed while the muscles and tendons heal on their own. It is important to be careful
to avoid strenuous activities or movements that are causing more pain.

See Neck Strain: Causes and Remedies

 Ice and/or heat. Applying ice can work as an anti-inflammatory to reduce swelling
and pain. Initially, it’s better to apply ice or cold packs for neck pain because they can
temporarily close small blood vessels and prevent swelling from becoming worse.
After a couple days, ice or heat can be applied on an alternating basis. Applying
continuous heat can cause increased swelling.

 Massage. Often employed after applying ice or heat, a massage can soothe muscle
tension and spasms, reducing pain.

See What Causes Neck Spasms?

 Better posture. If poor posture is causing the neck pain, then simple changes might
be the solution. This could include changing a workstation to become more
ergonomically friendly, with a chair, monitor, and keyboard positioned in ways to
keep the body, head, and neck more aligned in a natural position; or learning to sleep
on the back (instead of the stomach or side) with an ergonomically-friendly pillow
and mattress.

See How Poor Posture Causes Neck Pain

  Modify lifestyle. If certain activities are found to cause neck pain that keeps coming
back, then those activities might need to be limited or avoided. For example, if
someone spends a few hours every day with their neck craned over a smartphone
while texting friends and checking updates, then that activity should be reduced; and
the phone should be held up closer to eye level to keep the neck more upright while
texting.

See Text Neck Treatment and Prevention

 Over-the-counter medications. Many over-the-counter pain relievers are available to

either reduce inflammation or hinder pain signals from reaching the brain. However,
these drugs must be used with caution. Read the pain reliever’s entire label for
directions and warnings, and be careful not to overdose. For example, the active drug
in Tylenol is acetaminophen, which is also found in many other common drugs, such
as cold and allergy medications.

See Medications for Back Pain and Neck Pain

If neck pain lasts more than four weeks or keeps coming back, or if there are other
troublesome symptoms (for example, neurological symptoms), then it is important to consult
a medical professional for an evaluation.

When to See a Doctor for Neck Pain

If neck pain keeps returning or is accompanied by a severe headache, fever, nausea,
unintended weight loss, dizziness, pain or tingling that radiates down into the arm or hand, or
other troubling symptoms, it is important to seek medical attention. Any of these symptoms
with neck pain could indicate a serious underlying medical condition that needs to be
accurately diagnosed by a doctor in order to get the correct treatment.
There is no doubt that Canadians are more connected now than ever. According to comScore,
the average Canadian spends about 2.5 hours a day or 72 hours a month looking at their
smartphones or tablets. The trouble is, looking down to view your smartphone can be a pain
in the neck; literally and figuratively.

You've seen people like this: neck straining at an uncomfortable angle, shoulders hunched,
squinting at the screen as they text1. It's a posture most often associated with our
smartphones, and it can lead to neck pain1.

Why?

Because bending your head to text or browse puts lots of extra stress on your cervical spine.
In fact, bending your head to look down at your smartphone can put up to 60 pounds of
pressure on your spine. Even a 15-degree head tilt adds close to 27 pounds of pressure2. This
posture is not natural and the accumulation of the extra force can lead to irregular stresses on
the spine and surrounding, supportive soft tissues.

Here are 4 Tips to Help you Avoid Neck Pain Caused by Smartphones

1. Look Forward
Bring the device up to eye level. This will minimize the bend in your neck and
maintain optimal spine posture. If your device is below eye level, look down with
your eyes rather than your neck.
2. Posture Check
Make an effort to maintain the curve in your low back when sitting and using your
device. If you need to use your device for a long period of time, try to find a
supportive chair and a surface to rest your arms on. Avoid using your device to one
side of the body with your neck rotated or cradling the phone between your ear and
shoulder.
 3. Break Time
Take frequent micro-breaks to move/stretch your neck and back. Limit your device
use to 20-minute sessions. Consider making a phone call rather than spending a long
time texting.
4. Stretching
Try one or all of these stretches when taking micro-breaks:

Chin Tuck: Draw your chin backwards. Hold for a couple seconds. Repeat.

Sitting Lumbar Roll: In a straight chair use a lumbar roll to support the curve of the low
back. Align your ears with your shoulders.

Scapular Retraction: Rest your shoulders away from your ears. Slowly pull your shoulder
blades inwards. Hold for a couple seconds. Release and repeat.