Text Neck Symptoms and Exercises (Infographic)

I know you want to get straight to our text neck infographic, so I'll keep this intro short and sweet. We see symptoms relating to text neck all of the time. When patients already have upper back and neck injuries, constant use of technology can quickly become an obstacle to recovery.

The frequent use of smartphones, tablets and laptops can also cause serious spinal health problems if used incorrectly. Unfortunately, they are almost always used incorrectly. Forward head posture, looking down with neck bent forward, leads to the phenomenon known as text neck.

Read the infographic below to learn about text neck symptoms, exercises to relieve the pain, and how to prevent text neck in the future. 


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Text Neck: Save Your Neck From Your Smartphone

Smartphones In Our Lives

63% of adult Americans own a smartphone

63% of teen Americans own a smartphone

24% of teens go online “almost constantly”


What do these numbers have to do with your neck?


The Constant Humpbacked Posture

Staying many hours in what experts call the “forward head posture” leads to an unexpected problem: “Text Neck” - a condition causing severe and constant pain in the neck, upper back and shoulders.

Hours Spent Hunching Over a Smartphone

5000 hours - Teens spend per year

1400 hours - Adults spend per year

A Heavy Weight For Your Neck

0 degrees: 10-12 lbs

15 degrees: 27 lbs

30 degrees: 40 lbs

45 degrees: 49 lbs

60 degrees: 60 lbs

The weight seen by the spine increases when flexing the neck at varying degrees.

An adult head weighs 10-12 pounds in the neutral position, and 60 pounds at 60 degrees.

    Text neck has been linked with
    - neck and shoulder pain
    - chronic headaches
    - shortness of breath
    - numbness in the arms
    - depression
    - neurological issues
    - heart disease

Over time, text neck leads to
- early wear and tear on the spine
- straightening of the spine’s natural curve
- chronic neck and back pain
- even surgery

4 Tips To Avoid Text Neck

  1. Make an effort to stay in a neutral position so that your ears are aligned with your shoulders.

  2. Simply hold your phone in front of your face while keeping your back straight rather than looking down at it.

  3. If you look down at your device do it with your eyes. No need to bend your neck.

  4. Avoid spending hours each day hunched over and remember to take frequent breaks.

Relief Exercises

  1. Move your head from left to right several times.

  2. Use your hands to provide resistance and push your head against them, first forward and then backward.

  3. Stand in a doorway with your arms extended and push your chest forward to strengthen the muscles of good posture.