Text neck is also referred to as tech neck. It is a repetitive injury to the neck due to stress. This pain in the neck is caused due to excessive strain from using handheld devices (e.g., mobile, tablets, etc.). The forward posture when using these devices can result in backache, headache, and neck, arm, or shoulder pain. Text neck syndrome is one of the most common and ever-increasing issues these days.

How can someone get a text neck?

The use of mobile phone, tablets, and other handheld devices have become quite common in everyone’s life. And excessive time spent on these devices can result in neck pain. Tech neck or text neck occurs when your neck muscles strain when using the phone for prolonged periods of time.

Symptoms of text neck syndrome:

Following are some of the symptoms of text or tech neck:

  • Chronic neck and shoulder pain
  • Numbness from neck to arms
  • Weakness in arms and hands
  • Sharp or nagging pain in the shoulders and neck
  • Forward-head posture
  • Rounded shoulders
  • Headache
  • Decreased mobility

Symptoms associated with text neck may increase due to excessive use of mobile phones or other handheld devices.

Less common symptoms of text neck:

  • Cervical radiculopathy
  • Balance issues

Ergonomics changes for text neck:

Following are some of the ergonomics adjustments for text neck prevention:

  • Take frequent breaks
  • Practice proper posture
  • Sit straight
  • Raise your mobile phone
  • Be physically active

Exercises For Text Neck:

Along with exercises, some lifestyle or ergonomics changes are also beneficial for text neck. Here are some of the exercises:

1. Chin tuck:

To perform this text neck exercise, follow the below-mentioned steps:

  • Sit on a chair with your shoulder back, head, and torso in an upright position.
  • Place your two fingers on your chin.
  • Tuck in your chin using your fingers (to keep the chin tucked into your chest).
  • Hold it in for a few seconds.
  • Relax and repeat at least 2 to 3 sets of 10 times each.

2. Neck stretches:

To perform this neck exercise, follow the steps mentioned below:

  • Sit up straight and keep your feet flat on the floor.
  • Relax your arms on the sides
  • Place your left hand on your head and tilt it towards your left arm.
  • To deepen the stretch, apply just a small amount of pressure on your head.
  • Hold the stretch for about 30 seconds
  • Lift your head swiftly.
  • Repeat the same stretch on the right side.


In case you have neck pain, book your appointment with KKT Orthopedic Spine Centre, Pakistan. We have 8 operational centers across Pakistan providing treatment for various spinal ailments.