HEALTHY LIVING Constant Texting a Pain in Neck
All that time hunched over cellphones causes excessive strain on cervical spine. But there’s an app to cure that. :: BY LYNN C. ALLISON
A
mericans spent an average of five hours and one minute on their phones daily in 2024.
And the time we spend looking
at our personal screens is only expected to rise. The consequence of all that
time hunched over texting and checking emails is excessive strain on the cervical spine, leading to muscle tension, stiffness, headaches, and long- term postural problems. “We are experiencing a growing epidemic
of tech-induced spinal dysfunction,” says David Friedman, a chiropractic neurologist. “When I first started practicing — before
the use of smartphones, laptops, and tablets — about 85% of my patients came in with lower back pain, and only 15% had headaches or neck pain. “Today, that ratio has completely flipped. Now, 85%
of the cases I see are related to neck pain caused by prolonged screen time.” Dean Fishman, a chiropractor, originated the term
“Text Neck” in 2008 to explain the repeated stress injury to the body caused by excessive texting and overuse of handheld electronic devices. A leading healthcare provider for technology-induced
injuries, he opened the renowned Text Neck Institute in Plantation, Florida, to address the growing problem. Fishman says that an estimated 203 million people
worldwide experienced neck pain in 2020, an increase of 77% from 1990. Tips to prevent and relieve the symptoms of text
neck include: Keep your screen at eye level. Hold your smartphone
at eye level or above to avoid bending your neck. One of the easiest ways to prevent text neck is to adjust your screen height, whether you are using a computer, tablet, or smartphone. Use a monitor stand or place a stack of books under your laptop to elevate it. Maintain a neutral spine. Keep your shoulders back, chin
slightly tucked, and ears aligned with shoulders. Sitting straight back and engaging core muscles can help reduce pressure on your cervical vertebrae.
84 NEWSMAX MAXLIFE | AUGUST 2025
neck. Practice shoulder rolls, alternating between bringing shoulders forward and backward.
3
Relieve shoulder strain to help relax the
that position on one side for a few seconds and then the other is another one of her favorite tension tamers.
4 Avoid slouching. The human head weighs about
10 pounds, but when it’s hunched over, it feels like 50 pounds on the spine. Fishman developed an app that reminds you to
maintain proper posture while using your mobile devices. A free and premium version is available at
www.hunchedapp.com. Use voice activation. To avoid repetitive texting, try using voice commands to send messages on your smartphone. Take frequent breaks. Take a break every
30 to 60 minutes to stretch. Practice chin tucks by pulling your chin straight back, making a double chin. Hold for five seconds,
relax, and repeat 10 times. Heat or cold therapy. Apply a warm compress
or ice pack to your neck to reduce inflammation and soothe pain. Getting regular massages or seeking chiropractic care can also help. Natural muscle relaxers such as valerian root can ease text neck.
Fitness expert Denise Austin recommends four tension tamers for the neck and shoulders:
up, bringing your elbows back and shoulder blades together.
1
Place your hands behind your head and look
2
Tilt your head to one side, gently assisting
the stretch with your hand. Repeat on the other side.
Clasping your hands overhead and holding
ILLUSTRATION/ROMAN SAMBORSKYI/SHUTTERSTOCK / EXERCISE PHOTOS COURTESY OF
DENISEAUSTIN.COM
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