Key takeaways
- Looking down at a phone for long periods strains the neck and can lead to pain, headaches and forward head posture.
- Hold your phone closer to eye level instead of dropping your head to it.
- Take regular breaks, and stretch your neck, shoulders and chest.
- A simple neck-strengthening routine helps your neck support the weight of your head.
Technology has put the world at our fingertips. Texting, email, calls, social media, news and games keep most of us looking down at our phones for much of the day.
That repeated head-down position puts a lot of stress on the neck and the muscles around it. Over time it can lead to neck and upper-back pain, forward head posture, rounded shoulders, reduced movement, headaches and even pinched nerves in the neck (cervical radiculopathy). Phones are here to stay, so it's worth building a few healthy habits.
Five habits that help
- Raise your phone - hold it closer to eye level and directly in front of you, near enough that you don't have to lean forward or squint.
- Take frequent breaks - put the phone down regularly. A timer or screen-time reminder can help.
- Mind your posture - keep your chin gently tucked and your shoulders down and back to take strain off the neck.
- Stretch - stretch your neck, shoulders and chest during the day to ease tension.
- Strengthen - a simple neck-strengthening routine helps the neck support the weight of your head. Regular chiropractic check-ups can help keep the joints moving well.
Be posture-mindful
Try not to look down at your phone for long stretches. If you need to be on it for more than an hour, take a break of at least 15 minutes, put it down and stretch.
If you're already dealing with neck or upper-back pain, headaches or arm symptoms, a thorough exam can find where it's coming from. See our home exercise videos for posture exercises you can start with.