The term “text neck” is used to describe neck pain, shoulder tightness, or headaches caused by the excessive use of tech devices. This problem has been on the rise for several years, but with the current pandemic and more people using their devices to social distance themselves, we thought it would be an ideal time to review the do’s and don’ts of tech use to avoid these types of injuries.


  1. Work on your posture. Whether you’re sitting or standing, making sure your spine is always in a neutral position. Think of being pulled up by a string that is attached to the top up your head. Review this workstation infographic for ideas on how to set up your computer desk for ideal posture.
  2. Take regular breaks. It’s easy to lose track of time on our devices, but quick breathers are beneficial to both our physical and mental health. Aim for short breaks at least every 30 minutes.
  3. Switch arms often when you have to use a smartphone or tablet. Holding the device in front of you for long periods puts your shoulders and arms in awkward positions and can cause problems.


  1. Don’t stare down at your phone. Flexing forward to a 60-degree angle can add the equivalent of 60 pounds of extra strain to the back of your neck. Hold the phone in front of your face but be sure to take breaks to give your arms adequate rest.
  2. Don’t try to cradle your phone between your ear and shoulder when talking. Use a hands-free device whenever possible to avoid straining your neck.
  3. Don’t wait to get help. If you are feeling a sore shoulder or a stiff neck, call us for an evaluation. We treat injuries caused by text neck and can help you get back to feeling like yourself again.