In today’s digital age, many of us spend hours every day looking down at our phones, tablets, or laptops. Whether it’s replying to emails, checking social media, or watching videos, this constant downward gaze can take a toll on our bodies. At Thrive Body Clinic, one of the increasingly common complaints we see is neck and upper back pain caused by what’s now widely referred to as “text neck.”

While it might sound like a buzzword, text neck is a real postural strain with very real consequences—particularly if left unaddressed. This blog post will explore what text neck is, how it affects your body, and share three practical tips—rooted in osteopathic knowledge—to help you prevent and manage it.

What is Text Neck?

“Text neck” is a term used to describe the repetitive strain injury or postural stress caused by looking down at a mobile device for extended periods. When we tilt our head forward to view a screen, the weight of the head increases significantly, putting pressure on the cervical spine (neck), shoulders, and even the upper back.

To give some context:

• The human head weighs around 10-12 pounds (4.5–5.5 kg) in a neutral position.
• As you tilt your head forward, that load increases. At a 60-degree angle (common when texting), it can exert up to 60 pounds (27 kg) of force on your neck!

No wonder so many people are experiencing tightness, stiffness, headaches, and even shooting pains into the shoulders and arms.

Why Is Text Neck a Problem?

At Thrive Body Clinic, we often explain to patients that the body is brilliant at adapting, but prolonged, repetitive poor posture can lead to:

• Neck pain and stiffness
• Upper back and shoulder tightness
• Headaches
• Reduced mobility or a hunched upper posture
• Nerve irritation, including tingling or numbness in the arms

Left untreated, chronic strain can lead to more significant issues, such as cervical disc degeneration or tension-based migraines. But it’s not all doom and gloom—there are straightforward, sustainable ways to help your body cope better.

Three Tips to Help Mitigate Text Neck

Below are three osteopath-approved strategies to help reduce the impact of text neck and support your spinal health. These are suitable for all ages and easy to incorporate into everyday routines.

1. Change the Way You Hold Your Devices

Raise your screen to eye level. One of the simplest yet most effective changes you can make is adjusting how and where you view your devices.

Instead of letting your head drop to look at your phone, bring the phone up to your eye level. This reduces the forward tilt of your head and keeps your neck in a more neutral, less strained position.

Other tips:

• Use a laptop stand or external keyboard and mouse when working on a laptop for longer periods.
• Prop up tablets with a stand or book, especially when watching videos or reading.
• If you’re reading on your phone in bed, lie on your side or hold the device at a higher angle rather than letting your head and shoulders curl forward.

Remember: even small postural changes, when done consistently, can relieve a surprising amount of stress from your spine.

2. Build Microbreaks Into Your Day

Your body loves movement. One of the best antidotes to postural strain is variation—getting out of one fixed position and moving, even briefly.

At Thrive Body Clinic, we often recommend the 20-20-20 rule to desk workers or device-heavy users. Every 20 minutes, try to:

• Look 20 feet away
• For 20 seconds
• And better still—stand up and move around

You don’t need a full workout; even 30-60 seconds of gentle neck rolls, shoulder shrugs, or walking to get a drink can refresh your posture, reduce muscular tension, and improve circulation.

Consider setting a reminder or alarm if you tend to lose track of time while scrolling, watching, or working. There are even free apps that can nudge you to take these breaks.

If you do have time for a stretch break, try this simple osteopath-recommended sequence:

• Neck retraction (draw your chin back as if making a double chin—hold for 5 seconds)
• Shoulder rolls (forward and backward x 10)
• Thoracic extension (place hands behind your head, gently lean back and look up)

These micro-movements go a long way in balancing out repetitive screen posture.

3. Strengthen and Mobilise Key Muscle Groups

Text neck isn’t just about poor posture—it’s often about muscular imbalances. Long-term device use can cause some muscles (like those in the front of the neck and chest) to shorten and tighten, while others (like the deep neck stabilisers and upper back muscles) become weak or underused.

That’s where osteopathic treatment, coupled with targeted rehab exercises, can make a huge difference.

At Thrive Body Clinic, we frequently support patients with:

• Hands-on techniques to reduce muscular tension, improve joint mobility, and support realignment.
• Tailored exercise plans to help retrain postural muscles.

Here are two examples of simple exercises we often recommend:

A. Wall Angels

• Stand with your back to the wall, feet slightly away, lower back gently touching the wall.
• Raise your arms into a “goalpost” position and slowly slide them up and down the wall.
• Focus on keeping the elbows and wrists in contact with the wall.
• Repeat 10 times, once or twice a day.

This strengthens the upper back and postural muscles, helping open the chest and counteract slouching.

B. Chin Tucks

• Sit or stand upright.
• Gently pull your head straight back (like you’re trying to create a double chin).
• Hold for 5 seconds, then release.
• Repeat 10 times, 2–3 times per day.

This helps activate deep neck stabilisers, which are often underused in text neck posture.

Over time, these movements can significantly improve alignment and reduce discomfort.

When to Seek Professional Help

If you’re experiencing persistent neck pain, stiffness, headaches, or pins and needles in your arms, it’s worth seeking help. Osteopathy can offer hands-on relief and tailored advice beyond what you can do alone.

At Thrive Body Clinic, we work holistically to:

• Identify the root cause of your discomfort
• Treat muscle and joint restrictions
• Improve posture and mobility
• Support you with movement strategies to prevent recurrence

Remember: prevention is key, and early treatment can stop minor annoyances becoming long-term problems.

In Summary

Text neck might be a modern-day issue, but it’s one we can manage with a little awareness and regular movement. You don’t need to give up your devices—but by changing your posture, taking breaks, and strengthening your body, you can protect your spine and feel more comfortable day to day.

If your neck has been feeling tight, sore, or uncomfortable, don’t ignore it. Book an appointment with us at Thrive Body Clinic—we’ll help get you back on track and set up for long-term posture success.