The average person spends around four to seven hours each day looking down at their phone, tablet, or other handheld devices. And this prolonged forward head posture creates significant stress on the cervical spine. The human head weighs approximately ten to twelve pounds in a neutral position, but as it tilts forward, the weight on your neck increases dramatically—up to sixty pounds at a sixty-degree angle. This repetitive strain has become so common that healthcare providers now have a specific term for it: text neck.
When left unaddressed, this condition can lead to lasting changes in your spinal alignment, chronic pain, and interference with nervous system function. So, are you struggling with this? Is text neck the cause of your pain? Let’s dive in!
What Is Text Neck?
Text neck refers to the collection of symptoms and structural changes that result from prolonged forward head posture, typically associated with looking down at electronic devices. When you tilt your head forward to view your phone or tablet, you place excessive strain on the muscles, ligaments, and joints of your neck and upper back. This position forces these structures to work much harder than they would if your head remained in its natural, neutral alignment over your shoulders.
The cervical spine has a natural curve that helps distribute the weight of your head and absorb shock during movement. Spending hours each day with your head tilted forward can gradually flatten this curve, leading to what’s known as loss of cervical lordosis. This structural change affects more than just the bones—it impacts the surrounding muscles, which must compensate for the altered alignment, and can create tension on the spinal cord and nerve roots that exit the cervical spine.
Beyond the immediate mechanical stress, text neck can also affect your nervous system. The nerves that exit your cervical spine control and coordinate function throughout your upper body, including your arms, hands, and shoulders. When text neck creates misalignments or places pressure on these neural structures, the effects can extend far beyond simple neck pain.
This condition further develops gradually, which is why many people don’t recognize they have it until symptoms become persistent or severe. What starts as occasional neck stiffness after phone use can progress to chronic pain, restricted range of motion, and other symptoms that interfere with your quality of life.
How Do You Know You Have Text Neck?
Catching the signs of text neck early makes it easier to correct before it worsens. Symptoms can show up in different ways, but here are the most common ones:
- Neck pain or stiffness: A dull ache or sharp pain at the base of the skull, in the neck, or between the shoulder blades. Often worse after long device use and improves with rest.
- Headaches: Tension headaches that start in the neck and radiate up into the head, sometimes felt around the temples or forehead.
- Reduced range of motion: Trouble looking over your shoulder, tilting your head back, or turning side to side due to muscle tightness and joint stiffness.
- Shoulder and upper back pain: Fatigue, tightness, or tender spots in the shoulders and upper back from supporting a forward head position.
- Tingling or numbness: Sensations in the arms or hands that suggest nerve irritation or compression in the cervical spine.
- Forward head posture: The ears sit noticeably in front of the shoulders, often accompanied by rounded shoulders, which are visible when viewed from the side.
How Chiropractic Care Can Help
Chiropractic care treats text neck by addressing both the symptoms you feel and the underlying posture issues that cause them. Instead of masking pain, treatment focuses on restoring alignment, improving function, and preventing the problem from coming back.
Spinal adjustments are the foundation of care. These gentle, precise movements bring vertebrae back into better alignment, easing stress on muscles and joints, reducing nerve irritation, and helping restore your neck’s natural curve. Chiropractors also look beyond just the neck—since device use often affects the mid-back and shoulders, care typically involves your entire spine.
Beyond adjustments, your chiropractor may recommend simple lifestyle changes like holding your phone at eye level, taking screen breaks, and being mindful of your posture throughout the day. These small shifts reinforce the benefits of care and help prevent text neck from returning.
Posture correction is another key piece. Your chiropractor can spot where your posture breaks down and guide you on practical ways to sit, stand, and move that reduce strain. Building awareness of healthy posture keeps you from slipping back into harmful habits.
The number of visits you’ll need depends on the severity and duration of your condition. Some people feel relief after just a few sessions, while others may need more consistent care to correct long-standing changes. The earlier you address text neck, the easier it is to resolve.
At Premier Chiropractic Center, your Bessemer chiropractor can assess your spine, explain how text neck is impacting you, and create a personalized care plan. Book your appointment today to pave the way toward better posture and reduced pain.
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