Have neck pain? You’re not alone. Neck pain is incredibly common. Especially now that we’re constantly connected. You might’ve heard about text neck. Or tech neck. It doesn’t just happen to people glued to their phones. It’s everyone. Everywhere. Teens. Young adults. People working desk jobs. Folks who work remotely. Students. Parents. Our necks haven’t suddenly gotten weaker. They’ve adapted. The body always does. To whatever environment it’s in. Looking at a screen pulls the head forward. Disrupts the spine’s natural alignment. Muscles respond. By tightening up. Bracing to compensate. Over time, this manifests as neck pain. Stiffness. Increased headaches. Less mobility. Good news? You can easily prevent text neck. By small, consistent changes. Here’s how it’s done
Easy Ways to Prevent Text Neck
The body wasn’t designed to look at a screen all day. But here we are. Always looking down at our phones. Laptops. Tablets. This pulls the head forward. Constantly. This leads to repetitive stress. That becomes an injury widely known as text neck. Sometimes called tech neck. Think about it. The human head weighs roughly 10-13 pounds. The spine is designed to support that weight. When the head is balanced over the shoulders. Which isn’t the case when you’re staring at a screen. The head moves forward. This increases the load on your neck.
We weren’t meant to carry this excess neck strain. It compresses joints. Irritates nerves. Overworks muscles that aren’t designed to be in that position. Over time, it can cause chronic neck pain. Upper back tension. Muscle knots in the shoulders. But let’s be real. These devices run our modern lifestyles. You’re not getting rid of your cell phone anytime soon. Or your laptop. Meaning prevention is where it’s at. Thankfully, there are easy ways to prevent text neck. Here’s what Dr. Suzanna and I recommend to our network chiropractic care clients.
1) Lift Your Phone to Eye Level
Start here. It’s easy. And super effective. Stop bringing your head down to your phone. Bring your phone up to your eyes instead. This keeps the head stacked over the spine. How it should be. It reduces strain on the neck. Eases muscle tension. Yes, it can feel awkward at first. That’s okay. Doing something new usually does. Until it feels normal.
2) Support Your Neck if Necessary
Neck support tools. They’re not just for injuries anymore. Some prevent the neck from dropping forward. Others support the natural curve of your neck. This can be great if you work at a computer all day. They can be helpful for awareness and alignment during long periods of sitting. Neck support tools help reduce strain. This makes them perfect for long screentime days. Here’s the thing. They’re not a crutch. They’re a reminder.
3) Be Mindful of Your Posture
Practicing good posture supports the spine. It’s not about holding yourself rigid. It’s about stacking the body correctly. In a way that requires less effort. Most people aren’t aware of how they sit. But awareness is the first step. To prevent text neck. To keep the head from slouching forward. Start to catch yourself throughout the day. When you’re looking down. Slouching. Sitting in a funky position. Straighten up through the spine. Commit to standing a little taller. Sitting up straight. Pretend like there’s a helium balloon tied to the top of your head. That keeps the crown of your head gently lifting upward.
4) Stretch the Neck and Upper Back Daily
Stretching is simple. It can be done anywhere. At any time. It’s one of the ways to prevent text neck. Tight muscles shorten over time. Stretching restores length. Increases circulation. Try simple neck tilts. Bringing the ear to the shoulder. Holding this stretch for 5-10 breaths. Then switch to the other side. Several gentle yoga poses can help. Like cat-cow. Bridge pose. Child’s pose. It’s all about consistency. Not intensity. Gently stretch the neck every day. A little goes a long way.
5) Try Self-Massage
The neck holds all kinds of stress. Emotional. Mental. Physical. Massage helps release it. A simple self-massage helps release neck tension. Focus on the base of the skull. The shoulders. Both get tight with excessive tech use. Massage tools can be helpful too. Especially after long workdays. Just five minutes can change everything. Do it regularly. You’ll prevent text neck from happening.
6) Use Voice-to-Text
Think about how much you type. There are ways to avoid it. You don’t need to type everything. Using voice-to-text reduces the constant head tilt. It gives your eyes a break. Your hands. Your brain. Technology created the problem. Well, guess what? It can also be part of the solution.
7) Get Professional Bodywork
Oh, the benefits of bodywork. Let me count the ways. Chiropractic care. Massage therapy. Acupuncture. All help with chronic tension from text neck. These holistic solutions don’t just cover up symptoms. They support muscles. Joint mobility. Help with nervous system regulation. Combine regular bodywork with daily habits that support the neck. This offers the best results.
8) Reduce Your Screen Time
This one’s big. The negative impact of excessive screentime is real. I’m not suggesting you completely disconnect. It’s unrealistic. Think small. Take breaks. Set boundaries. Put limits on your phone. It all adds up. Awareness is key here. Notice how often you reach for your phone. Without even thinking about it. Presence is powerful. And your neck will thank you.
Prevent Text Neck With Awareness, Not Perfection
Text neck doesn’t happen overnight. And you can’t fix it overnight either. Prevention starts with awareness. Paying attention. To posture. Movement. How the body feels. When you support the neck, you support the spine. The spine is your foundation. When it’s supported, the nervous system settles. This helps soften pain. At Twin Waves Wellness Center, we consider text neck a whole-body issue. Not just a neck problem. So much plays a role. Posture. Stress levels. Daily habits. Start small. With the strategies above. When practiced consistently, you’ll prevent text neck. Restore ease. Move better. Live better.