Text neck is a modern age term used to describe repeated stress injury and pain in the neck, resulting from excessive use of hand-held devices over a sustained period of time. 

It describes the posture formed by leaning forward for prolonged periods such as while reading or texting. 

This growing lifestyle and health condition is of major concern today, considering the increase in the use of gadgets.

Symptoms Of Text Neck 

1. Frequent Neck, Upper Back and Shoulder Pain. When you tilt your head forward or downwards, it puts an additional strain on your cervical spine. 

This strain causes pressure and constant pain in your neck, upper back and shoulders. If this is not kept in check, it could lead to stinging pain and soreness that covers a broader region.

2. Severe Headache. Muscles of the neck can go into spasms under stress. It can result in pain which can radiate up from the neck towards the head. 

Excessive screen time regardless of your posture can result in eye strain and headache.

3. Eye Strain. Staring at a screen in an uncomfortable position is not only strenuous to the spine but your eyes as well. 

Eye strain is often related to the blurring of eyes, dryness, and lack of concentration.

4. Vertigo. Text neck causes wear and tear of the neck muscles. This can lead to problems such as vertigo or loss of balance. If you are having dizzy spells, you could be at risk of vertigo.

Over time your cervical spine can get compressed due to abnormal posture and this can put extra pressure on the arteries in the neck. 

5. Muscle Weakness. Inclining your head at 60° is almost like having an 8-year-old sitting on your shoulders for long hours. 

This causes your neck and shoulder muscles to weaken. Fatigue is also one of the symptoms of text neck.

 Management And Prevention of Text Neck  

  • Raise the phone. Move the phone (and other devices) up closer to your eye level so that your head does not have to be tilted forward.

  • Take frequent breaks. If your work or classes involve spending excessive time in front of the screen, then make sure that you take frequent breaks.
    If needed, use an alarm or app to set automatic reminders to take breaks from the handheld devices.

  • Stand up straight. Good posture, with the chin tucked in and shoulders pulled back, keeps the body aligned in a neutral position. Make sure not to hunch your back and shoulders while using your phone or laptop.

  • Arch and stretch. Arch the neck and upper back backwards periodically to ease the muscle pain. 

  • Exercise regularly. Make sure to do exercises that can strengthen your back and neck. Regular exercise can keep your muscles strong and flexible. 

    It will help prevent muscle stiffness and pain. Therefore, make sure to stay active and avoid a sedentary lifestyle.

Prevention is the key when it comes to text neck. Keep these points in your mind while using smartphones and other handheld devices to avoid the risk of stiffness and pain in your neck.


Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.