The average person spends a little over three hours, staring at their phone every day. And while the supercomputer in your pocket is helpful, it may also be harmful to your posture. Looking down at a mobile phone for hours, day after day can lead to significant health issues. One of these potential problems is neck stiffness and soreness.

Text neck syndrome (also known as tension neck syndrome) exhibits symptoms that are difficult to ignore. Becoming familiar with text neck symptoms and signs is the first step to treating it. And once you what causes this uncomfortable condition, you can altogether avoid it. Keep reading to find out more.

What is Text Neck?

Text neck is a colloquial term that refers to repetitive strain and stress put on the neck. Consistent cell phone usage is the most common culprit behind this syndrome. Hence, the name.

When the average person whips out their smartphone and begins browsing through apps, they have their head angled downward. While this posturing does not produce an immediate negative consequence, it can result in muscle strain over time. When this occurs, the muscles of the neck and shoulders tighten, causing soreness. Also, some individuals with text neck syndrome suffer from chronic headaches.

Smartphone Addiction

Recognizing harmful behavioral habits and staying aware of the signs and symptoms of text neck syndrome is crucial. Though muscle soreness and headaches are common signs, there a few uncommon symptoms as well.

Text Neck Symptoms to Watch Out For

Some diseases or conditions sneak up without warning. But text neck syndrome is straightforward. Individuals experience consistent soreness, pain, and discomfort in their neck and shoulders. Some of the most common symptoms include:

• Muscle tightness
• Spasms in the neck and shoulder muscles
• Consistent headache
• Pain when turning head side to side or up and down


While the signs and symptoms of text neck are obvious, they do not develop overnight. Individuals develop this condition after several weeks, months, or even years of poor posturing.

Holding a phone low, or parallel to the floor, is a negative habit. Remembering to straighten the spine, and lift the phone to eye level is crucial when preventing the onset of the above symptoms. Still, those who have developed text neck syndrome are not without help. It is never too late to begin tackling healing therapy and treatment options as neck workout equipment .

How to Fix Text Neck

Fixing a text neck can be as simple as changing cell phone habits. Still, individuals suffering from intense neck pain and discomfort may need more. Massage, physical therapy, and prescription medications can ease muscle pain and soreness as well as using a blaux portable ac. An effective text neck treatment can treat the root of the problem.

A licensed chiropractor can provide therapies that traditional practitioners do not. Massage therapy, in particular, may prove particularly effective for those with text next syndrome. Massage has been proven to increase circulation, lower blood pressure, and decreased stress and anxiety. Neck and shoulder pain is often associated with stress, especially those related to pending responsibilities.

Still, regular exercise and stretching can help prevent issues from reoccurring. Taking a break from phone time every twenty to thirty minutes and stretching is an excellent way to prevent neck strain. Depending on your chosen exercise, you may not even have to stand up!

Helpful Text Neck Exercises

If you need to have constant access to your phone, don’t despair. There are a few tried-and-true text neck exercises to help relieve muscle tension and discomfort.

Shoulder Push and Roll

This exercise can be completed while seated or while standing. If sitting, be sure to provide plenty of space between your back the chair back. Once you are comfortable, feel the tension leave your shoulders. Allow your arms to hang at your sides.

Keeping the shoulders relaxed, roll them upward and back. Take a few moments to push your shoulder blades together. Don’t strain yourself, just do your best. Hold the stretched shoulder blades for several seconds and release. Return to a relaxed state. Repeat this exercise between five and ten times during a brief break.

Long Nod

In this exercise, it may be best to remain seated. To begin, straighten the spine and achieve a healthy posture. Take a long, deep breath and hold for several seconds. Exhale slowly and calmly. While exhaling, lower your chin to your chest and hold it there.

When you’re ready to inhale, raise your chin up toward the sky. Allow the base of your skull to drop slightly toward the floor. Feel the stretch and extension throughout your neck. As you exhale, return your head to the starting position. It may be easiest to think of this exercise as a very slow, long nod.


The side-to-side neck exercise can help relieve tension in both the neck and shoulders. To perform this nifty exercise, you can either sit or stand. The essential thing to focus on is straightening the spine and maintaining a solid balance. Once your back is straight and your shoulders are relaxed, you can tilt your head.

Tilt your head to the side until your ear touches your shoulder. Again, do not strain yourself and do not lift your shoulders. It’s fine if your ear never meets your shoulder. Feel the stretch, hold it, and return to an upright position before repeating with the other side.

Never Suffer From Cell Phone Neck Again

Text neck syndrome is an increasingly common issue, that’s why it’s important to know text neck symptoms. As smartphones continue to become more integrated into everyday life, so does neck strain. Correcting poor habits early can help prevent tension neck syndrome. Still, seeking professional help and treatment can help reduce pain and resolve symptoms.

With expert guidance, you can correct even the most painful posture problems. Don’t wait to seek help if you’re suffering from text next. The sooner you receive text neck treatment, the sooner you’ll feel better!

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