Introduction

We all use mobile phones, tablets, and computers every day. Whether we are chatting, watching videos, playing games, or working — we are often looking down at our screens. But did you know that this habit can cause pain in your neck and back? This common problem is called Text Neck Syndrome.

What is Text Neck Syndrome?

Text Neck Syndrome happens when you bend your head forward to look at your phone for a long time. Our head usually weighs around 10–12 pounds. But when you bend your neck to look down, the pressure on your neck becomes much more — almost like carrying a heavy bag on your neck all the time.

Dr. Siddharth Bhandari says that this pressure can harm your muscles, bones, and nerves in the neck if it continues every day. It may cause pain, stiffness, and even long-term neck problems.

Signs You May Have Text Neck

If you feel pain in your neck after using your phone or laptop, you may have text neck. Here are some common signs:

1. Neck and Upper Back Pain:
You may feel pain or tightness in your neck and upper back. This often happens after using your phone or sitting in one position for too long.

2. Shoulder Stiffness:
You may feel tight or sore in your shoulders. Sometimes the muscles may even feel hard or cramped.

3. Headaches:
Many people with text neck get headaches, especially at the back of the head. These are caused by tension in the neck.

4. Tingling or Numbness in Hands:
If the nerves in your neck get pressed, you may feel a tingling or “pins and needles” feeling in your arms or hands.

5. Less Neck Movement:
You may find it hard or painful to turn your head from side to side or look up and down.

Is My Phone Really Causing This?

Yes, but not because of the phone itself. It’s the way we use it. Most people look down while using phones or laptops. This puts extra stress on the neck. Over time, this can cause pain and other problems.

Dr. Bhandari explains that even children and teenagers are getting neck pain now because they spend hours on mobile phones every day.

How Can I Prevent Text Neck?

The good news is that you can stop text neck with a few simple steps:

Hold Your Phone at Eye Level:
Try to lift your phone up to your face instead of bending your head down. This helps keep your neck straight.

Take Breaks Often:
Don’t use your phone or laptop for a long time without stopping. Every 20 minutes, take a break, stand up, stretch, and move your neck gently.

Do Neck and Shoulder Exercises:
Doing easy exercises every day can make your neck and back stronger. Stretching helps your muscles stay relaxed and pain-free.

Sit and Stand Properly:
Always sit or stand with your back straight and shoulders relaxed. Don’t hunch or bend forward too much.

Use Helpful Tools:
Use phone holders, tablet stands, or chairs with good back support to help keep your body in the right position.

Conclusion

Using phones and computers is a part of life now, but we must use them in the right way. If you have pain in your neck, back, or head after screen time, don’t ignore it.

Dr. Siddharth Bhandari, known as the best orthopedic surgeon in Gangadham, says that early care and simple changes in your habits can stop the pain and protect your neck in the long run.

So next time you use your phone, remember to sit up straight, take breaks, and stretch. Your neck will thank you!