We use our phones all day, every day. Whether it’s for work, social media, news, or messaging — most people spend hours looking at a screen that sits below eye level.
What many people don’t realize is that this habit has a significant impact on the body. More and more cases of neck pain, back pain, and even headaches are directly linked to phone use.
But what is actually happening inside your body?
The posture that causes it all
When you look at your phone, your head naturally tilts forward. This may seem harmless, but this position — often referred to as text neck — puts a significant strain on your neck and upper back.
Your head weighs approximately 4 to 5 kg (10–11 lbs). In a neutral position, your spine supports this weight efficiently. However, as soon as your head moves forward, the load increases dramatically.
With just a slight forward tilt, the strain can double. When looking down for extended periods, the pressure on your neck can increase up to 20 kg (44 lbs) or more.
The human body simply isn’t designed to maintain this position for long periods.
Why younger people are increasingly affected
What used to be a problem mainly seen in adults is now increasingly common among teenagers and young adults. This is largely due to early and prolonged exposure to smartphones and laptops.
The body adapts to what it does most often. If you spend hours every day in a forward-leaning position, your body will start to accept this as its “new normal.”
As a result:
- Neck and upper back muscles become overloaded
- Posture gradually deteriorates
- Mobility and flexibility decrease
In the short term, this may feel like mild stiffness. Over time, however, it can develop into more serious and persistent issues.
Common symptoms to watch for
Symptoms related to phone use often develop gradually, which makes them easy to ignore at first. Common complaints include:
- Neck pain or stiffness
- Pain between the shoulder blades
- Headaches (often originating from the neck)
- A tired or heavy feeling in the upper back
- Pain radiating into the shoulders or arms
Because these symptoms build up slowly, many people get used to them — until the discomfort becomes more intense.
Why rest or massage is often not enough
Many people try to solve these issues by reducing phone use, resting, or getting massages. While this can provide temporary relief, it rarely addresses the root cause.
The problem is not just muscular — it also involves the alignment and function of the spine.
If your posture has already adapted in a negative way, the underlying strain remains — even if you temporarily reduce screen time.
How chiropractic care can help
A chiropractor focuses on restoring proper alignment and movement of the spine.
Through targeted adjustments:
- Pressure on joints is reduced
- Normal movement patterns are restored
- Muscles can relax and function properly again
In addition, posture and daily habits are addressed to prevent the problem from returning.
Many patients notice not only a reduction in pain, but also improved posture and increased energy levels.
What you can do yourself
Fortunately, there are several practical steps you can take to reduce the impact of phone use:
- Hold your phone at eye level as much as possible
- Avoid long periods of continuous scrolling
- Take regular breaks (every 20–30 minutes)
- Stay physically active throughout the day
- Be aware of your posture (upright back, relaxed shoulders)
Small changes can make a big difference over time.
When should you take action?
Don’t ignore persistent symptoms. Especially if you notice that:
- The pain keeps returning
- Your symptoms are getting worse
- You experience radiating pain or headaches
In these cases, it’s important to have your condition properly assessed.
The earlier you address the issue, the faster and easier recovery tends to be.
Conclusion
Phone use is an essential part of modern life, but the way we use our devices has a major impact on our physical health.
Spending long periods in poor posture places excessive strain on the neck and back, which can eventually lead to chronic complaints.
By becoming more aware of your posture and taking action early, you can prevent many issues — and effectively treat existing problems.
Want to know more about chiropractic? Then go to our website www.americanchiro.nl or contact us by email and/or telephone.
