Is Texting Messing Up Your Neck? Let’s Find Out.

By: Dr. Tiffany T. Butler | February 9, 2023 | Read Time: 6 minutes

“Life is what happens when you put your phone down.” (Unknown)

As cell phone users become more accessible to people of all ages, there has been much chat around the topic of cell phone use and musculoskeletal pain such as neck and upper back pain. The latest phenomenon with cell phones and health conditions is called “Text Neck.” Let’s take a closer look into the mechanics of cell phone usage to determine if it contributes to neck pain or not.

Could your cell phone cause neck pain? The short answer, it depends on how you are using your mobile device. Cell phones are not just for talking, they consist of all forms of electronic communication including text messaging, video chatting, and email. Research shows that people spend at least 3 – 5 hours a day on their cell phones, and for some people even more. Good ergonomics for cell phone usage is a must if you want to reduce the occurrence of neck pain and upper back pain.

Below are 3 tips on how you can reduce neck pain while using a mobile device, such as a cell phone.

#1: Avoid Texting with Your Head Down

Just like reading and writing, when you are texting, your head is usually in a flexed position. Maintaining this position for too long will result in the muscles in the back of your neck and upper back becoming lengthened and overstretched. When you consistently place your head in a flexed position throughout the day, for prolonged periods of time, it may result in muscle strain due to microtrauma. Microtrauma is when the tissues of the body are repetitively stressed (e.g. overstretched or compressed), resulting in microtears. The tearing of the tissues, in this case, the skeletal muscles, results in a strain that causes inflammation and swelling to accumulate in the area. Inflammation contains substances and particles that irritate the pain nerves, thereby causing pain.

#2: Avoid Using Your Shoulder to Hold Your Cell Phone While Talking

When using your cell phone, using the speaker function or a Bluetooth device is better than trying to hold your cell phone between your shoulder and ear to talk. This abnormal position will have the same effect on the neck just like when you are texting or reading; however, the muscles of the back and side of the neck become overstretched. When this happens a person may experience pain on one side of the neck.

#3: Keep Your Head Neutral

If you suffered a recent injury to the neck or if you are experiencing neck pain, you don’t want to perform any activity that may worsen your neck pain. Therefore, ensuring that your spine stays in a neutral position when you are at rest, such as when you are sitting or lying down, can reduce unnecessary stress on your spine.

In summary, cell phone usage may cause neck pain and/or upper back pain, if the cell phone is not used properly. If you follow the tips mentioned above, you may reduce your risk of experiencing neck and/or upper back pain while using your cell phone. The key components to experiencing neck and/or upper back pain while using a cell phone are neck position and duration. The longer you keep your neck in a non-neutral position, (e.g., excessive head flexion) the more likely you will experience neck pain or upper back pain.

Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler @drtiffanybutler