Text neck is damaging your spine: How to fix the rising smartphone-induced strain

Truly, we could all use an out-of-body moment to witness ourselves hunched over our smartphones. This all-too-common posture, where the neck is strained from constantly looking down at screens, has even earned its own name: “text neck.” A modern affliction, yes—but also a sobering sign of how deeply our devices have reshaped daily life.

It’s not a formal diagnosis, but that doesn’t mean it isn’t problematic. Text neck is a real pain, literally and metaphorically, as it refers to a strain on the neck.

What is it, really?

A pain known by any other name is just as painful too, as this condition is also called tech neck.  Often referred to as tech neck, it stems from the same root cause: poor posture while using digital devices. Dr. Manoj Kumar, Specialist Orthopaedic Surgeon at Aster Clinic, Al Butina, Sharjah, explains: “It refers to the repetitive stress injury or strain on the cervical spine, neck region, caused by prolonged forward head posture while looking down at smartphones, tablets, and other digital devices.”

Although not a clinical diagnosis, text neck is a commonly recognised issue in orthopedic and physical therapy settings. It's associated with a cluster of symptoms that arise from unhealthy positioning of the head and spine during screen time.

Dr Amir Firouzjaei, Acupuncture Practitioner at Wellth, further adds: “These are terms also connected to work-related injuries that affect the neck, back and shoulder pain, owing to poor posture, while using phones, tablets and computers.”

What are the symptoms?

According to both experts, symptoms may include persistent neck pain, stiffness, muscle tension, and upper back discomfort. In more severe cases, people may experience reduced neck mobility, tension headaches, and radiating pain down the shoulders or arms due to nerve irritation.

Dr Firouzjaei warns: “When the head is tilted at 45 degrees, it increases the effective load on the neck to nearly four times its weight. This increased pressure on the neck, especially the vertebrae, can cause strain, muscle fatigue, stiffness and soreness, and even microscopic tears in neck muscles and ligaments, resulting in inflammation and chronic pain.”

Gradually, the constant forward tilt can put severe strain on the muscles, ligaments, and discs of the neck, leading to long-term dysfunction and even structural damage.

What are the long-term implications?

If ignored, text neck can evolve into more serious issues—such as herniated discs, spinal misalignment, degenerative disc disease, and premature wear and tear on the cervical spine. It may even lead to altered breathing patterns and poor overall posture, affecting energy levels and quality of life. This is particularly worrying in children and teens, whose musculoskeletal systems are still developing. Early intervention and awareness are crucial.

How to fix it

Raise your screen: Keep devices at eye level to reduce the angle at which you tilt your head.

 Take breaks: Practise the 20-20-20 rule—every 20 minutes, take a 20-second break and look at something 20 feet away.

Strengthen and stretch: Incorporate neck stretches and posture-correcting exercises into your daily routine. According to Cleveland Clinic, you could try stretching out the pecs, as that’s another spot that gets much stress. To stretch out this area, hold the corner of your desk with your right hand and turn your body out to the left, twisting so that you’re looking over your left shoulder. You should feel this stretch in your right pec muscle. Hold for 30 to 60 seconds before switching to the other side.

Mind your posture: Keep shoulders relaxed and back straight while using devices.

Limit screen time: Use apps or device settings to monitor and reduce screen use where possible.

Combine stretches with hot compresses, it can also offer much relief.

Addressing text neck isn’t just about preventing discomfort—it’s about protecting your long-term mobility, alignment, and spinal health in a world where screens are here to stay.