The Tech Neck Epidemic: Is Your Phone Ruining Your Spine?
It's ironic that I'm writing this blog today. I've spent most of my hours glued in front of a computer screen, and my neck is already screaming at me! Even as a physical therapist, I find myself guilty of ignoring the signs of neck strain.
Neck pain has become a significant global health burden. According to the Global Burden of Disease Study, neck pain affected over 288 million people worldwide in 2017, with prevalence rates increasing substantially over recent decades.1 There's even a term for it now: Text Neck or Tech Neck. Whatever you want to call it, it's neck strain caused by too much screen time. Think about it, we work on computers, scroll through our phones during our commute, and watch screens to relax at home. While we appreciate the convenience, our bodies are paying the price.2 Recent studies confirm that neck pain incidence continues to rise, but just because it's common doesn't mean it should be normalized.3
Why Does It Happen?
Your head weighs about 4.5 – 5 kg. When your spine is neutral, your neck muscles handle this load easily. However, for every degree you tilt your head forward to look at a screen, the effective load on your cervical spine increases substantially. Research suggests that at common smartphone viewing angles (approximately 45-60 degrees of neck flexion), the biomechanical forces on the cervical spine can increase dramatically.4 Over time, this constant tension strains muscles, stiffens joints, and can even lead to premature wear on your discs.5
3 Simple Fixes You Can Do Today
You don't have to toss your phone to get relief. Try these three evidence-based tips:
Raise the Screen
Stop looking down. Elevate your computer monitor so the top third of the screen is at eye level. When using your phone, hold it up in front of your face rather than dropping your chin to your chest. Studies show that maintaining neutral neck posture significantly reduces cervical strain.6
The Chin Tuck
This is a quick reset for your posture. While sitting tall, gently pull your chin straight back (like you're making a double chin) without tilting your head up or down. Hold for 5 seconds. Repeat this ten times throughout the day. Research demonstrates that chin tuck exercises effectively reduce pain and improve posture in individuals with text neck syndrome.7
The 20-Minute Rule
Our bodies are designed for movement, not static holding. Every 20 minutes, change your position. Stand up, roll your shoulders, or simply look away from the screen. Regular postural breaks have been shown to reduce the risk of developing chronic neck pain.8
When Self-Care Isn't Enough
While better habits can prevent pain, they can't always fix an established problem. If you experience frequent headaches, pain that radiates into your shoulders or arms, or neck stiffness that just won't go even after rest, it's time for a professional evaluation.
At Pro-health Asia Philippines, we don't just treat the symptoms, we analyze the mechanics causing them. As specialists, we can help restore your range of motion and strengthen the specific muscles needed to support your daily life. Evidence-based physiotherapy interventions, including manual therapy, therapeutic exercise, and postural education, have been proven effective in managing text neck syndrome.9
Ready to get back to pain-free living? Don't wait until sore becomes stuck. Schedule your assessment with our team today and let's get your neck back in check.
References
1. Safiri S, Kolahi AA, Hoy D, et al. Global, regional, and national burden of neck pain in the general population, 1990-2017: systematic analysis of the Global Burden of Disease Study 2017. BMJ. 2020;368:m791. doi:10.1136/BMJ.M791
2. Yüzbaşıoğlu Ü, Ekici E, Aytar A. Pain of Modern Age Text Neck Syndrome: A Traditional Review. İstanbul Gelişim Üniversitesi Sağlık Bilimleri Dergisi. 2024. doi:10.38079/igusabder.1496763
3. Steinmetz JD, Culbreth GT, Haile LM, et al. Global, regional, and national burden of neck pain, 1990-2020, and projections to 2050: a systematic analysisof the Global Burden of Disease Study 2021. The Lancet Rheumatology. 2024;6(3):e142-e155. doi:10.1016/s2665-9913(23)00321-1
4. Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int. 2014;25:277-279.
5. Soni A, Kataria J, Jain C, et al. To Study the Impact of Text Neck Syndrome on Static Scapula Position, Hand Eye Coordination and Quality of Sleep Among College Students. International Journal of Environmental Sciences. 2025. doi:10.64252/273wf960
6. Aswini G, Manimozhi K. Prevalence, Position, and Duration of Digital Gadgets and (Neck Pain and Disability) Text Neck Syndrome among Postgraduate Students. Archives of Medicine and Health Sciences. 2025;13:28-33. doi:10.4103/amhs.amhs_296_24
7. Shobhit N, Attry S, Verma A, et al. Role Of Chin Tucking On Pain And Disability Of Text Neck Syndrome. International Journal of Environmental Sciences. 2025. doi:10.64252/3denz468 8. Patel KV, Pansala D. Effect of Awareness and Education Along with Conventional Physiotherapy on Pain, Disability and Posture Among Physiotherapy Students with Text Neck Syndrome: A Randomized Controlled Trial. International Journal of Health Sciences and Research. 2024;14(12):1- 8. doi:10.52403/ijhsr.20241203
9. Physiotherapy in Text Neck Syndrome: A Scoping Review of Current Evidence and Future Directions. J Clin Med. 2025;14(4):1386. doi:10.3390/jcm14041386
