“Text neck” — as the name suggests — refers to the posture we often find ourselves in when looking down at our phones or devices. It’s a position many of us adopt daily, often without realizing it. I know I’m guilty of it too, and I have to constantly remind myself to raise my phone to eye level rather than bend my neck forward.

The Weight of Your Head Matters

Did you know that the average human head weighs around 5 kilograms? That might not sound like much, but as soon as you start tilting your head forward, the pressure on your spine increases dramatically.

For every 15 degrees of forward tilt, you add an extra 4.5 to 15 kilograms of pressure on your neck and upper spine. This means that looking down at your phone can load your neck with up to 30 kilograms of force!

To put it simply — would you willingly rest a 30kg weight on your neck bones? Probably not. Yet that’s exactly what happens when we hold our heads forward for long periods while texting or scrolling.

The Effects of Text Neck

This constant strain on your cervical spine (neck) can cause:

• Abnormal curvature of the neck
• Muscle tightness and pain in the neck and shoulders
• Increased wear and tear on vertebrae and discs
• Headaches and stiffness
• Degenerative changes over time

The neck isn’t designed to hold that kind of load for hours each day, yet our dependence on technology means we often do just that — especially if your job involves a desk, laptop, or phone use.

5 Tips to Prevent Text Neck

Here are the top five recommendations we give our patients who come in with forward neck posture (also known as anterior neck carriage):

1. Hold devices at eye level – Raise your phone or tablet so you can look straight ahead rather than down.
2. Text with two hands – This helps maintain symmetry and reduces spinal imbalances.
3. Take frequent breaks – Look away from your screen every 20–30 minutes, stretch, and move around.
4. Do a 20-second posture reset – Pull your shoulders back, open your chest, and gently tilt your head up toward the ceiling. Repeat once every hour.
5. Schedule regular chiropractic check-ups – Routine care can help maintain spinal alignment and reduce long-term strain.

Why Your Neck Feels Tight

If you were to feel the sides of your neck and the tops of your shoulders, you might notice tender knots or tight bands of muscle. These are common signs of muscle tension caused by prolonged forward head posture.

People who work at desks or spend long hours on laptops often develop tightness in the upper trapezius and neck flexors, which can lead to pain and reduced mobility.

At-Home Techniques to Relieve Neck and Shoulder Tension

If you’re dealing with tightness, here are a few simple ways to help relieve tension at home:

1. Use a massage ball – Place it between your neck or upper back and a wall or the floor. Apply gentle pressure to any tight or tender spots for 20–30 seconds. (Massage balls are available for purchase at our clinic.)
2. Apply a heat pack – Heat increases blood flow to the muscles, helping them relax and recover.
3. Stretch regularly – Try these easy stretches:
   • Shoulder stretch – Roll your shoulders back and down.
   • Head tilt – Gently tilt your head toward one shoulder, hold, then switch sides.
   • Chin tuck (“double chin” exercise) – Retract your chin gently to align your head over your spine.

You can find a great demonstration of these exercises here:
👉 Watch this short video

When to Seek Professional Help

If your neck pain or headaches persist, or if you notice restricted movement, our team at Noranda Chiropractic Clinic can help. We’ll assess your posture, relieve muscle tension, and give you practical tools to improve your daily habits.

Call 9375 1811 or visit us today to book an appointment.

Small daily changes can make a big difference to your spinal health.