In today’s digital age, smartphones have become an indispensable part of daily life and neck pain from looking down at a smart phone is on the rise.

Whether it’s scrolling through social media, responding to emails, or watching videos, most of us spend several hours a day staring down at our devices.

While this technology offers convenience and connectivity, it’s also leading to a surge in a condition known as “text neck” or “tech neck.”

Text neck is a term used to describe the neck pain from looking down at mobile devices such as smartphones, tablets, or laptops for long periods of time.

This posture, with the head tilted forward and shoulders hunched, creates added strain on the cervical spine, which supports the head.

The human head weighs about 10-12 pounds, but as the neck tilts forward, the effective weight the spine must support increases, reaching up to 60 pounds when the head is tilted at a 60-degree angle.

Common Symptoms of Text Neck

• Neck pain and stiffness
• Headaches
• Shoulder pain or tension
• Tingling or numbness in the arms
• Reduced mobility or difficulty in moving the neck

Over time, this poor posture can lead to more serious issues, such as chronic neck pain, herniated discs, and degenerative spinal conditions.

Preventing text neck involves practicing good posture, taking frequent breaks from device use, and engaging in exercises that strengthen the neck and upper back muscles.

When a person gets lost in their smartphone or computer for hours at a time, they might not realize the effect it’s taking on their neck muscles.

The position of looking down often involves tilting the head forward, which increases the strain in the neck area, which can overload muscles and nerves.

Holding Smart Phone at Angle Increases Neck Pressure

Even the way we hold our smartphones has an impact on neck pain looking down.  The more we tilt our heads forward, the more pressure we place on the muscles and our spine.

Over time, this can lead to radiculopathy, where nerves
get compressed and cause pain and discomfort

Neck Muscle Tightness and Strain

The constant forward position creates tension in these muscles which leads to muscle fatigue.  Over time, the muscles become tight, strained and sore from holding the same position for too long.

This can result in not only neck pain from looking down but also headaches and upper back discomfort. 

How everyday items and conditions can lead to neck pain looking down

Spot Early Signs of Neck Pain

Spotting the early signs of neck strain typically includes the onset of inflammation and neck stiffness.

These symptoms may seem minor at first but can escalate to be more painful.

• Throbbing pain in the shoulder and neck area
• Stiffness in the neck and shoulder region
• Feeling of weakness in the neck muscles
• Broader back pain alongside neck pain

Weakened muscles provide less support for the spine which can reduce optimal blood flow that worsens pain.

If you’re experiencing neck pain from looking down at your smartphone or other devices, there are several simple changes and exercises that can help alleviate this pain and prevent it from getting worse.

By improving posture, stretching tight muscles, and strengthening supportive muscles, you can reduce strain on your neck and improve overall comfort.

1. Adjust Your Posture

Keep the device at eye level

Avoid tilting your head forward by holding your phone or tablet at eye level. If you’re sitting, rest your elbows on a surface to support your arms while holding your device.

Proper posture

Sit up straight with your shoulders back and down. Keep your head in a neutral position with your ears aligned over your shoulders.

Take frequent breaks

Avoid staying in one position for too long. Set reminders to take breaks every 20-30 minutes to move and stretch.

2. Neck Stretches to Reduce Tension

Chin Tucks

Sit or stand with your spine straight. Slowly tuck your chin toward your chest while keeping your back straight, feeling a gentle stretch in the back of your neck. Hold for 5-10 seconds, then release. Repeat 5-10 times.

Side Neck Stretches

Gently tilt your head to one side, bringing your ear toward your shoulder without lifting the shoulder. Hold for 15-30 seconds and repeat on the other side. This helps relieve tension in the side of the neck.

Neck Extensions

While standing, place your hands on your hips, then slowly lift your chin toward the ceiling and let your head tilt back slightly. Hold for 5 seconds, then return to neutral. Repeat 5-10 times to stretch the front of your neck.

3. Ergonomic Adjustments

Use a supportive chair

Sitting for long periods, use a chair that supports your lower back and encourages proper posture.

Set up your workstation

If you’re working at a desk, adjust your screen so it’s at eye level, and use a keyboard and mouse at a height that allows your arms to rest comfortably.

Use voice-to-text

Reduce the need to look down at your phone by using voice commands or voice-to-text options for typing.

4. Change of Habits

Mind your screen time

Limit prolonged smartphone use, and take regular breaks to stand, walk and stretch.

Stay active

Regular physical activity, including exercises that strengthen your core and upper body, can improve posture and reduce the risk of neck pain.

How Neck Strain Affects Overall Well-Being

When neck pain from looking down at a computer or smartphone becomes irritable, it can also trigger muscle spasms that affect daily life.

Experiencing these spasms and neck pain from looking down often leads individuals to rely on medication for temporary relief, which may not address the underlying muscle tension.

Ongoing strain in the neck muscles can have a domino effect on overall well-being, at times contributing to chronic issues that might require a patient to seek ongoing physiotherapy and chiropractic care.

It’s important for individuals to recognize how intertwined their muscle health is with their broader well-being, and take proactive steps to adjust their screen usage accordingly.

When to Contact a Healthcare Professional

While occasional stiffness or mild discomfort can often be managed with posture adjustments and home exercises, there are times when neck pain from looking down requires professional care.

If you experience any of the following symptoms, it’s important to give us a call:

• Persistent pain that lasts more than a few days, despite rest and self-care
• Radiating pain that spreads to the shoulders, arms, or hands, possibly indicating nerve compression
• Numbness, tingling, or weakness in the arms or hands
• Limited mobility or difficulty turning your head
• Headaches originating from the base of the skull or upper neck.

These symptoms may signal underlying issues like a herniated disc, pinched nerve, or chronic back and neck pain, which require assessment and professional intervention to avoid further complications.