Is Your Phone a Pain in the Neck (and Back)?

October 28, 2024

In today’s digital age, we spend hours staring down at smartphones, tablets, and other devices without realizing the impact on our bodies. The term “text neck” was coined to describe the pain that results from looking down at a screen for extended periods. Orlin & Cohen’s fellowship-trained sports medicine specialist, Dr. Eric Price, is here to provide insights into the overuse and repetitive stress injuries caused by excessive cell phone and handheld device usage.

Diagram illustrating the impact of different head tilts on spine pressure while using a phone. It shows weight on the spine ranging from 10-12 lbs at 0° to 60 lbs at 60°, highlighting potential strain and health risks.

What is Text Neck?

When tilting your head forward to look at a screen, you place additional pressure on the muscles, ligaments, and cervical spine (or the vertebrae in your neck). The more you tilt your head, the more pressure is placed on your neck; for example, a 60-degree angle can apply up to 60 pounds of force to your neck. With the average head weighing 10–12 pounds, this added strain can lead to muscle fatigue, pain, and long-term damage.

The good news is that text neck is preventable with minor changes in habits and better posture awareness.

Symptoms of Text Neck

If you spend excessive time on your phone or other devices and have been experiencing discomfort, you may have text neck. Common symptoms include:

  • Neck soreness
  • Tight shoulders
  • Chronic headaches
  • Sharp upper back pain
  • Hand pain, usually caused by a pinched nerve in the cervical spine due to poor posture

Depending on how long and frequently you look at your device, these symptoms can range from mild to severe. While many quickly brush off these aches and pains, they can lead to more severe issues if left untreated.

Implications of Text Neck If Left Untreated

Without intervention, text neck can lead to long-term complications, including:

  • Neurological issues, such as numbness and tingling in the extremities
  • Early onset arthritis in the cervical spine
  • Spinal misalignment and degeneration, which can make it painful to perform everyday activities
  • Disc compression and herniation usually require more advanced treatment or surgery in extreme cases

The longer you let text neck go untreated, the greater the risk for long-term complications. That is why it is crucial to adjust your phone habits and posture – and if you’re experiencing pain, seek care from an orthopedic specialist.

Treating Symptoms and Changing Your Phone Habits

Fortunately, it is possible to relieve symptoms and even prevent text neck by adopting a few simple changes to how you use your devices.

Use a desktop or ergonomic workstation

When possible, opt for these devices instead of a phone, as they are easier to adjust to eye level.

Take frequent screen breaks

Aim to take a break from your device every 15 minutes to stretch and rest your neck muscles.

Use earbuds or speakerphone for long calls

This helps to prevent the strain on your neck caused by holding the phone to your ear for extended periods.

Limit screen time

Using built-in screen time features helps monitor and limit phone usage, particularly on apps that encourage excessive scrolling.

Get outside and move

Taking breaks from your screen to get fresh air and exercise will help relieve neck pain while boosting your overall health,

Torque Force

Michael Perrone, PT, DPT at Orlin & Cohen, also highlights the impact of “torque force,” or the extra pressure placed on the spine due to poor head posture. He explains, “This added force can alter the scapulohumeral rhythm, or the coordinated movement of your shoulder, arm, and neck, resulting in pain when reaching overhead.”

While this may sound technical, it’s essential to understand that your neck’s alignment can affect more than just your neck—it impacts your entire upper body’s movement and comfort.

If you’re experiencing neck pain from extended screentime or other activities, the spine and neck specialists at Orlin & Cohen are here to help. Our board-certified and fellowship-trained team offers personalized, state-of-the-art treatment plans to help you feel better faster. Don’t wait: Book an appointment today and get back to living pain-free.