Injury Guide · Neck
Text Neck: How Your Phone Is Causing Pain (and How to Fix It)
Tech neck overview with posture tweaks, micro-breaks, and strengthening to protect your neck.
What is it?
General background on text neck: how your phone is causing pain (and how to fix it). The examples below are shared across this body area and have not been individually reviewed for this condition. Ask a qualified physiotherapist or GP about suitable care.
Common symptoms
- Local neck ache or one-sided tightness
- Stiffness on turning or looking down
- Headaches linked to neck tension
Common causes
- Prolonged screen time or awkward posture
- Sudden head/neck movement or minor strain
- Weak deep neck flexors and upper back
Example movements
Chin Tucks
Activates deep neck flexors for posture support.
Example routine: 10 reps x 3 sets, daily
Cues: Gentle double-chin; do not poke the chin forward.
Neck Isometric Holds
Builds tolerance without movement.
Example routine: 5s hold x 5 in each direction, daily
Cues: Light pressure with the hand, pain-free effort.
Thoracic Opener
Improves upper-back mobility to offload the neck.
Example routine: 45–60s x 2, daily
Cues: Slow breathing, avoid forcing range.
Red flag symptoms
- Severe or worsening pain that does not ease with rest
- Numbness, tingling, or weakness spreading into the limb
- Loss of bladder or bowel control, or saddle numbness
- Night pain that disrupts sleep or unexplained weight loss
- History of significant trauma, fever, or feeling very unwell
When to see a physio
If pain is worsening, limiting daily activities, or not improving after 1–2 weeks of sensible self-care, book a physiotherapist or speak with your GP. Seek urgent help for red flag symptoms.
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