Neck Pain and Mobile Phone Use
Mobile phones can hurt your neckIn this modern age, we’ve found that we just cannot do without mobile phones. They’ve become an important part of our lives. The problem is that using them constantly has given rise to a new syndrome, that we often call “tech neck.” It’s actually not dissimilar to whiplash injury – it just builds over a longer period of time!
Everywhere you look, on the train, in offices, and at home, Australians are hunched over glowing screens. Phones, laptops, and tablets have become an inseparable part of daily life. But the price we are paying is starting to show up in our bodies.
Physiotherapists and chiropractors are warning of a sharp rise in text neck (also known as tech neck or phone neck), a modern condition caused by hours spent looking down at devices. Once brushed off as a stiff neck, it is now being recognised as a widespread public health issue.
Text Neck Syndrome
Text neck happens when the head tilts forward for long periods. For every few centimetres the head shifts off its natural alignment, the load on the spine multiplies. Over time, this posture can cause neck and shoulder pain, headaches, reduced mobility, and even permanent changes to spinal curvature.
The issue is serious enough that the Australian Chiropractors Association dedicated its 2025 Spinal Health Week campaign to raising awareness of text neck, highlighting the growing health and economic burden of poor posture linked to digital device use.
Dr Billy Chow, President of the ACA, said:
“With tech neck emerging as a growing global public health concern, together with the projected increase in musculoskeletal disorders over the next two decades, the health burden on Australians and our economy is and will continue to be significant.”
And it’s not just office workers. A recent ACA survey found that more than 60% of Australians report text-neck-related symptoms, with younger people and school-aged children showing early signs of text neck syndrome. The economic cost is staggering too. Musculoskeletal problems like this are estimated to cost Australia more than $55 billion annually in healthcare and lost productivity.
The everyday impact of text neck
“People describe it as a dull ache that becomes a burning pain by the end of the day,” says Melbourne physiotherapist Matt Chisari. “We’re seeing more patients in their 20s and even teens presenting with symptoms that used to appear much later in life.”
For many, it doesn’t stop at pain. Chronic text neck can lead to tension headaches, fatigue, poor sleep, and reduced concentration, all of which affect study, work, and mental health.
The habits making it worse
The culprits are easy to spot. Long commutes spent scrolling, hours of computer work without breaks, and leisure time dominated by gaming or binge-watching – they all add up. Even two hours of daily phone use at a steep angle can significantly strain the neck muscles, leading to phone neck.
Because the pain builds gradually, people often ignore it until it starts affecting daily life.
It’s not just posture that raises concerns. According to the Better Health Channel, researchers have been studying the wider health effects of mobile phone use for years, including potential links to headaches, fatigue, and even driving accidents. While the consensus is that mobile phones don’t cause cancer, experts recommend a “precautionary approach,” including limiting use, taking breaks, and keeping devices away from the body when not in use.
What To Do About Text Neck
Visit Your Local Chiropractor
Chiropractors are specialists when it comes to the spine and neck. Typically, before giving out an adjustment, chiropractors take several tests to learn about a person’s body to help better identify their needs. When provided information about your current health status, as well as your medical history, it’s important to tell your chiropractor everything. The more detail you provide, the better a chiropractor can serve you.
Chiropractic care is not a one-size-fits-all approach. These doctors will design a custom care plan based on your immediate medical needs and health goals. If you think that you’re experiencing text neck, let your chiropractor know. While at the chiropractic office, they can help you through adjustments. Outside the office, chiropractors can provide you with tips on how to maintain strong health and posture.
Pay Attention to Your Posture
Outside of receiving chiropractic care, one of the best ways to combat text neck is to pay attention to your posture. To improve your posture, try standing tall and straight, with your shoulders back, your stomach in, and your head level. Your arms should naturally hang at your sides and your feet should be shoulder-width apart.
Although multitasking isn’t easy, try paying attention to your posture while texting. Keep your shoulders unrounded and your head naturally relaxed when using your smartphone. Raise your phone higher to avoid long periods of your neck pointing downward. It may feel awkward at first, but using your phone at eye level goes a long way to ease the strain on your neck while texting. The same applies to your desktop computer. Consider investing in a standing desk to help raise your computer monitor to eye level. This will help you while you type on your keyboard, and while you take texting breaks during your workday.
Take Breaks
Depending on your profession, this may be easier said than done. Certain people are required to be on their devices to perform particular tasks for their jobs.
Do your best to pay attention to how you feel throughout your day, and be kind to your body. Prioritize taking breaks from your phone, tablet, or laptop when needed. For people that find it hard to remember to take breaks, consider setting a reminder on your phone to put down your device every 30 minutes. Over time, this will become a habit that you’re used to doing. You can add an activity, like a short walk, into these breaks to help you look forward to them more and stay committed.
A hidden health issue
Text neck may sound trivial compared to chronic illnesses, but its ripple effects are serious. It drains productivity, disrupts sleep, and can worsen other conditions like migraines or back pain. For kids and teens, the risks are even greater: poor posture habits developed now can last a lifetime.
Health experts across Melbourne are calling for more public education campaigns, workplace ergonomics support, and better guidance for families on managing screen time.
It starts with posture
Text neck is preventable. Raising awareness and changing everyday habits could save Australians from years of avoidable pain and billions in healthcare costs.
The next time you pick up your phone, try lifting it to eye level. Your neck will thank you.
Hear more from Dr Michael Black
Listen to our latest podcast where Dr Michael Black discusses text neck prevention, posture tips, and how to keep your spine healthy in a digital world.
