Home / Is your technology giving you Text Neck?

Is your technology giving you Text Neck?

Neck pain is a drain and the technology you use every day could be to blame. Follow our expert tips for preventing damage from becoming permanent.

Woman sitting on a grassy hill looking down at her smartphone

Have you ever had a sore neck after a day in front of the computer? Do you have trouble moving your head after hours on your smartphone? You’re probably experiencing Text Neck. 

Text Neck is a term used to describe the stress injury you get from using a computer or mobile device for an extended time.

Reports show that craning your neck for long periods could leave you with ongoing neck pain.

You see, your neck works a lot harder than you might think.

Your head can weigh up to 5.5 kg when you’re standing and up to 27kg when you bend it forward to look at your phone.

With up to 95% of adult Australians between the ages of 18 and 34 owning smartphones, it’s no surprise so many of us have tired and sore necks.

Text neck doesn’t only impact adultsmany children have been using smartphones from the time they were 6 years old. Text neck can affect the way your child’s spine develops so it’s important to keep an eye out for neck pain symptoms.

Common Text Neck symptoms include:

  • Headaches 
  • Pain or difficulty when moving your head 
  • Pain that spreads across your shoulders and upper back 
  • Numbness and tingling in your arms and hands
  • The feeling of a heavy head

How to self-treat Text Neck

Here are 5 physiotherapist-approved things you can do to prevent Text Neck.

  1. Take frequent breaks. Move away from your desk or put down your mobile device.
  2. Position your device so you can balance your head, neck and upper arms. Holding a device at eye-level may help your neck but your arms and shoulders may start to hurt. Holding a device at waist or lap level makes your head bend forward, creating neck strain. 
  3. Use a device-holding stand. This will allow you to tilt your phone or tablet to a comfortable viewing angle for longer periods, taking the pressure off your hand muscles.
  4. Shift position after holding your device for a while and try to avoid performing the same movement over and over. Prolonged typing or swiping can create neck tension.
  5. Perform exercises that involve stretching. Stand up straight, arch and stretch your body at regular intervals. 

What can a physiotherapist do for Text Neck?

AccessHC physiotherapists are highly trained and experienced in diagnosing and treating pain in the human body. We can prescribe exercises to strengthen the muscles that support your neck. 

During your appointment, we assess your health, symptoms, occupation, and lifestyle – including your concerns about text neck. 

Your physiotherapist may perform the following treatments:

  • Massage to pinpoint your muscle and body pain and release the tension.
  • Gentle movements of your joints to help move and release your neck.
  • Dry Needling with tiny needles to release tight muscles.

Don’t put up with Text Neck

Your body doesn’t enjoy staying in one position for a long period of time. If your neck becomes painful, tight or hard to move after using a computer or mobile device, you may be suffering from the impact of text neck. 

You don’t have to put up with it. 

If neck pain is interrupting your sleep or daily activities, contact our experienced physiotherapists.

We can help you develop a treatment plan.

Contact us







    After-hours contacts

    For after-hours assistance regarding AccessHC property and security call 0466 501 902.

    For after-hours medical care call 134100.

    Call to book an appointment at AccessHC

    Make a booking

    It's quick and easy to book online or you can call our friendly intake team on
    03 9810 3000. We are here to help.