More than 20% of Americans experience neck pain every year. While aging and accidents are common reasons for neck pain, there’s a new cause of aching and stiffness in your neck and shoulders: text neck syndrome. The hours we spend looking down at our smartphones or other devices lead to massive strain on our cervical spine. This strain can cause pain and other problems and may diminish your spine health as you age. Since you probably can’t give up your smartphone forever, UMMS spine care professionals can help you learn to manage text neck.
Why Text Neck Happens
Your cervical spine is the part of your backbone that connects your head and brain to the rest of your body. There are seven vertebrae in your cervical spine, each with discs between them that absorb shock as you move around. These discs wear down as you age, but other factors can contribute to their erosion.
When you bend your head forward or down, as you might look at your phone or tablet, you place extra pressure on your cervical spine. Depending on the position of your head, you can add anywhere from 8 to 40 pounds of weight on the back of your neck. Think of a dog sitting on your shoulders every day for the entire time you look down at a mobile device — no wonder your neck hurts! And the more time you spend with your chin closer to your chest, the more damage you could be causing your neck and back.
Symptoms of Text Neck
Text neck (sometimes called tech neck) can cause a range of symptoms, including:
- Arm pain
- Headache or migraine
- Jaw pain or tension
- Pain or tightness in your neck and shoulder muscles
- Tingling or numbness in your fingers
Over time, untreated text neck may lead to serious spinal problems, such as kyphosis (hunchback). In children, long-term text neck or back pain may even cause developmental issues.
How to Stop Text Neck
While limiting the use of devices is a great way to limit text neck, it’s not practical for many people. If you can’t put down your phone, try:
- Keeping your phone, tablet or laptop at eye level so your head and neck don’t bend forward. Use a stand or prop up your device on a stack of books.
- Practicing good posture with your shoulder blades back.
- Shifting positions regularly while using devices so you don’t get stiff.
Regular exercise can also help strengthen your core, making it easier to maintain good posture. Working with a physical therapist can teach you how to limit poor posture and improve your range of motion to reduce symptoms of text neck.
Talk to a Doctor About Your Neck Pain
Only around 1 in 5 people with neck pain see a medical provider for treatment. But text neck is treatable, and you don’t have to suffer. If your neck or back pain has not gone away on its own after a few weeks, it’s time to call a UMMS spine care provider.
Additionally, neck pain could be a sign of a more serious condition that needs prompt treatment. If your neck pain suddenly wakes you up at night or if you feel any weakness or numbness in your arms or legs, you should seek immediate medical care.
Listen to a Podcast
Conquering “Text Neck” for a Healthier Future
Are you constantly on your phone or computer? Find out how it could affect your health and what you can do about it from Dr. Clifford Solomon, director of the Spine and Neuroscience Center at UM Baltimore Washington Medical Center and a member of the UM Spine Network. Listen to the podcast below or on our website.
More to Read
- Finding Relief from Neck Pain
- Managing Pain with Physical Therapy
- Back Pain and Kids
- Addressing Spinal Pain with Acupuncture
Medically reviewed by Kelley J. Stefancik, MSN, CRNP.
