4 ways to hold your phone and avoid text neck

Did you know that bending your head forward increases the stress and strain on your neck and back? Forward head bending, especially when texting, is a recognised risk factor for neck pain and discomfort.

“Text neck” is the name for the new diagnosis that is plaguing people all over the world.

Technology may be moving us forward, but it’s also hunching us forward as well.

Neck pain and discomfort can contribute to headaches, poor sleep, irritability, and stress levels.  This is made worse by the fact that the average person uses their smartphone for 2-3 hours per day.  Texting with your head bent forward is thought to be equivalent to carrying an extra 25kg of weight, which is like carrying a six-year-old around for hours at a time!

What Can You Do to Prevent Text Neck?

  • Hold your phone at eye level
  • Rest your elbow on something to avoid overburdening your shoulder
  • Mind your posture to ensure you are not straining your musculoskeletal system
  • Take frequent breaks from your phone, stretch your neck, roll your shoulders, straighten your back

Here at CQUni, our chiropractic interns are taught the importance of teaching patient’s correct ergonomics.  They can often provide simple and easy to implement solutions for improving posture while using your phone.  This postural awareness month, why not drop in to see what one of our interns could do for you?

Visit our CQUniversity Health Clinics, public access clinics with state-of-the-art health facilities, in Brisbane, Sydney and Mackay – https://www.cqu.edu.au/healthclinic


Derks, D., Duin, D., Tims, M., & Bakker, A. B. (2015). Smartphone use and work–home interference: The moderating role of social norms and employee work engagement. Journal of Occupational and Organizational Psychology, 88(1), 155-177
Park, J., Kim, J., Kim, J., Kim, K., Kim, N., Choi, I., & Yim, J. (2015). The effects of heavy smartphone use on the cervical angle, pain threshold of neck muscles and depression. Advanced Science and Technology Letters, 91, 12-17
Sojeong Lee, Hwayeong Kang & Gwanseob Shin (2014) Head flexion angle while using a smartphone, Ergonomics, 58:2, 220-226, DOI: 10.1080/00140139.2014.967311

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