Do mobile phones cause neck pain?

Mobile phones and tech devices are now an inseparable part of modern Australian life. While they connect us to the world, their increasing use has led to a significant rise in a specific type of musculoskeletal issue: neck pain related to poor posture, often dubbed ‘Text Neck’ or ‘Tech Neck’. This fact sheet is designed to explain the biomechanical reasons behind this common condition and outline how chiropractic care can offer effective relief and preventative strategies.

In this article, Dr. Simon Nash (Chiropractor) discusses the mechanics of why looking down at your device causes chronic pain and how restoring natural neck function is the key to recovery.

Please note: The information provided in this article is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for a diagnosis and personalised treatment plan.

Table of Contents

1. Understanding Tech Neck and Forward Head Posture
2. The Biomechanical Problem: The ‘Bowling Ball’ Analogy
3. The Consequences of Neck Flexion
4. The Chiropractic Approach to Tech Neck
5. Prevention and Ergonomic Solutions
6. Frequently Asked Questions (FAQs)
7. Book a Consult with Our Chiro Brisbane
8. References
9. Video Transcript

Understanding Tech Neck and Forward Head Posture

The issue of neck pain related to mobile device use is now one of the most common complaints seen in chiropractic clinics across Brisbane. The problem is fundamentally postural. When you engage with your mobile phone or tablet, you are rarely in an optimal, ergonomic position.

“Typically, when you’re on a device, you’re not on a nice ergonomic setup like you would be with a computer,” Dr. Nash observes. “So, we typically have more forward head carriage where we stick our head out and we drop it down.”

This sustained, forward-flexed position of the neck is medically known as Forward Head Posture (FHP), and in the context of technology use, it is colloquially referred to as ‘Text Neck’ or ‘Tech Neck’. It is characterised by the head shifting forward relative to the shoulders, significantly increasing the workload on the muscles at the back of the neck and the structures of the cervical spine.

A 2024 systematic review and meta-analysis confirmed a significant association between smartphone overuse and an increased risk of neck pain (Odds Ratio of 2.34), underscoring that this is a genuine public health concern .

The Biomechanical Problem: The ‘Bowling Ball’ Analogy

To grasp why this forward head posture is so damaging, Dr. Nash uses a simple, relatable analogy that clearly demonstrates the physics involved.

“If we think of our head as a bowling ball on the end of our wrist like this. So, a bowling ball weighs the average weight of a head,” he illustrates.

When Posture is Optimal

In a healthy, upright posture, the head is balanced directly over the shoulders, and the neck maintains a gentle, backward C-shaped curve (the cervical lordosis). “If we held the bowling ball like this, it’ll be quite comfortable. We’ve got a nice C-shaped curve, which is exactly like we have in our neck,” says Dr. Nash. In this neutral position, the weight of the head (approximately 4.5 to 5.5 kilograms) is supported efficiently by the spinal structure.

The Effect of Looking Down

However, when you tilt your head forward and down to look at a mobile screen, the biomechanics change drastically.

“When we look down, our head moves forward. Now, that puts a lot of pressure, as you can imagine, in your wrist and hand on the muscles down your arm, which would be for your neck,” says Dr. Nash (Chiropractor)

Each degree of forward tilt dramatically increases the effective weight of the head. Research has shown that for every inch (about 2.5cm) the head moves forward, the force exerted on the lower cervical spine and supporting muscles increases by an additional 4.5 to 5.5 kilograms. This leverage forces the muscles at the back of the neck and upper back to work excessively hard simply to stop the head from falling onto the chest.

“So, your head sits further forward, and that then strains the muscles down our arm, causing pain, which would be the same analogy as the muscles in the base of our neck,” Dr. Nash affirms. This prolonged, unnatural strain leads to muscle fatigue, stiffness, chronic pain, and eventually, changes in the spine itself.

The Consequences of Chronic Neck Flexion

The symptoms of Tech Neck extend far beyond a simple ache. Chronic forward head posture and the resulting muscular imbalance can trigger a range of related musculoskeletal issues. The constant strain causes specific muscle groups to become tight and overactive (like the upper trapezius), while others become weak and underactive (like the deep neck flexors), a pattern often referred to as Upper Crossed Syndrome.

Common consequences of this chronic flexion include:

1. Persistent muscle tension and pain: Particularly across the shoulders and at the base of the skull, leading to a palpable tightness in the upper trapezius and levator scapulae muscles.
2. Tension headaches: Pain often radiates from the neck into the head, a symptom known as a cervicogenic headache.
3. Reduced cervical range of motion (ROM): Stiffness and pain make it difficult and painful to turn or tilt the head.
4. Postural changes: Over time, the natural C-shaped lordosis in the neck can flatten, leading to spinal misalignment and increasing the risk of early degenerative changes, such as early arthritis and disc issues.

“The muscles in the back of your neck are not designed to hold a 5-kilo weight in front of your body for hours a day. They are designed for subtle balance, not for a sustained tug-of-war with gravity,” says Dr. Nash (Chiropractor).

Furthermore, studies have shown that prolonged smartphone usage time is directly associated with a poorer postural index (Craniovertebral Angle) and even reduced respiratory function, demonstrating the far-reaching impact of this modern habit.

The Chiropractic Approach to Tech Neck

Chiropractic care is ideally suited for the treatment of Text Neck because it focuses on identifying and correcting the underlying postural and biomechanical imbalances, rather than just masking the pain. Our Brisbane chiropractors adopt a comprehensive, multi-faceted approach to restore spinal health and function.

The treatment focuses on three key areas:

• Restoring spinal alignment and mobility: Gentle spinal adjustments and mobilisation techniques are used to restore movement to stiff cervical and upper thoracic joints. This helps to alleviate nerve and joint pressure, allowing the neck to return toward its natural curvature. You can find out more about this process on our dedicated Chiropractic Care service page.
• Relieving muscular tension: Soft tissue techniques are essential for addressing the chronic strain in the neck and upper back muscles. This may involve massage, dry needling, and stretching to release taut muscle fibres and reduce pain.
• Postural re-education and rehabilitation: This is the most critical long-term step. Patients are taught specific exercises to strengthen the weak deep neck flexors and scapular stabilisers—the muscles needed to hold the head in an upright position. We also provide ergonomic advice on how to use devices properly and introduce simple stretches to perform throughout the day.

A systematic review of interventions for Text Neck Syndrome concluded that appropriate interventions, including manual therapy and corrective exercises, provide significant benefits, including pain reduction and improved range of motion in the cervical spine.

Prevention and Ergonomic Solutions

While seeking professional help is crucial once pain is present, preventing Tech Neck in the first place is the best strategy. The solution is rooted in conscious awareness and simple changes to your habits.

• Elevate your device: The number one tip is to bring the screen up to eye level as much as possible, forcing your neck to remain in a neutral position.
• Take breaks: Follow the 20-20-20 rule—every 20 minutes, look 20 feet (about 6 metres) away for 20 seconds. This changes your visual focus and allows the neck muscles to relax.
• Use hands-free options: Utilise voice-to-text features or a stand/mount when possible to reduce the need to physically hold and look down at your device.
• Incorporate movement: Regularly perform simple neck retractions (tucking your chin in) and shoulder rolls throughout the day to counteract the forward-flexed position.

“The most powerful treatment we offer is knowledge. Understanding the biomechanics is the first step; committing to the postural habits is the long-term cure,” says Dr. Nash (Chiropractor).

Frequently Asked Questions (FAQs)

Q1: What exactly is ‘Forward Head Posture’ (FHP)? A: FHP is a postural deviation where the head is positioned forward relative to the shoulders, causing the ear to sit in front of the middle of the shoulder. This shifts the head’s centre of gravity, drastically increasing the load on the neck.

Q2: Can Text Neck cause headaches? A: Yes. The constant muscle tension, particularly at the base of the skull, can irritate nerves and trigger tension headaches or cervicogenic headaches that originate in the neck.

Q3: How long does it take to fix ‘Text Neck’? A: Initial pain relief can often be achieved within a few visits through adjustments and soft tissue work. However, correcting the underlying postural habits and strengthening weak muscles can take several weeks to months of consistent effort and exercises.

Q4: Will I need an X-ray? A: We may recommend an X-ray to accurately assess the curvature of your cervical spine (the C-shaped lordosis) and look for any early signs of degenerative changes related to long-term poor posture.

Q5: Is it just neck muscles that are affected? A: No. The whole upper body kinetic chain is affected. FHP often leads to rounded shoulders and increased stiffness in the mid-back (thoracic spine), as the body compensates for the forward position of the head.

Q6: What is the most effective exercise for Tech Neck? A: Chin tucks (or neck retractions) are highly effective. This exercise strengthens the deep neck flexor muscles at the front of the neck, which are crucial for stabilising the head in a neutral position.

Q7: Can Text Neck lead to a slipped disc? A: Prolonged forward flexion puts unnatural stress on the cervical discs and ligaments. Over time, this chronic stress can accelerate disc degeneration and increase the risk of a cervical disc bulge or herniation, though this is a more severe, long-term complication.

Book a Consult with Our Chiro Brisbane

If you are experiencing persistent neck pain, stiffness, or tension headaches that seem linked to your screen time, you don’t have to live with it. We understand how frustrating it is when a modern necessity like a mobile phone causes chronic discomfort that interferes with your work, sleep, and quality of life.

At Our Chiro Brisbane, we are specialists in assessing and treating conditions like Text Neck. We will identify the specific muscles and joints causing your pain and develop a personalised treatment plan that combines effective pain relief with the necessary postural correction and rehabilitation exercises.

Take the step to free yourself from the pain of Tech Neck. Book an appointment with Our Chiro Brisbane today and get your head back in alignment.

References

1. Cankurtaran, D., Aykin Yigman, Z., Yigman, F., & Celik, G. (2021). How does smartphone usage affect the severity of neck pain, neck-pain related disability, and cervical lordosis? A pilot study. Medical Science and Discovery, 8(4), 254–259. 
2. Chen, Y.-J., Hu, C.-Y., Wu, W.-T., Lee, R.-P., Peng, C.-H., Yao, T.-K., Chang, C.-M., Chen, H.-W., & Yeh, K.-T. (2024). Association of smartphone overuse and neck pain: a systematic review and meta-analysis. Postgraduate Medical Journal.
3. Jung, S. I., Lee, N. K., Kang, K. W., Kim, K., & Lee, D. Y. (2016). The effect of smartphone usage time on posture and respiratory function. Journal of Physical Therapy Science, 28(1), 186–189. 
4. Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International, 25, 277–279. 
5. Shinde, K., Dhok, S., & Ghangale, M. (2023). Evidence-Based Treatment Strategies For “Text Neck Syndrome “: A Review. International Journal of Occupational Safety and Health, 13(2), 245-257.

Video Transcript

Do mobile phones cause neck pain? Mobile phones and tech devices are now part of our life and have been for quite a while. So, we’re seeing a lot more neck pain come into the clinic because people are on their devices a lot more. Typically, when you’re on a device, you’re not on a nice ergonomic setup like you would be with a computer. So, we typically have more forward head carriage where we stick our head out and we drop it down. So, if we think of our head as a bowling ball on the end of our wrist like this. So, a bowling ball weighs the average weight of a head. So, if we held the bowling ball like this, it’ll be quite comfortable. We’ve got a nice C-shaped curve, which is exactly like we have in our neck. Now, if we like on our mobile phone or our tablet, we look forward and look down holding it like this, that puts a lot more pressure down the base of our neck and at the back of our spine. So, again, back to the bowling ball. We have the bowling ball sitting here. When our head’s nice and upright and we’re in a good posture, when we look down, our head moves forward. Now, that puts a lot of pressure, as you can imagine, in your wrist and hand on the muscles down your arm, which would be for your neck. So, your head sits further forward, and that then strains the muscles down our arm, causing pain, which would be the same analogy as the muscles in the base of our neck.