Why “Text Neck” Is Becoming the New Spinal Epidemic — And How to Fix It
Smartphones have become a natural extension of our hands. We check messages while walking, scroll at the bus stop, browse while lying in bed, and respond to emails between meetings. But this constant downward gaze comes at a cost.
The image above (see illustration) highlights one of the most overlooked health issues of the modern era: the exponential increase in load on the cervical spine as the head tilts forward. This simple shift in posture—often repeated hundreds of times per day—can dramatically increase strain on the neck, shoulders, upper back, and even breathing mechanics.
At Neurohealth Wellness, located in Allambie Heights near Brookvale on Sydney’s Northern Beaches, our chiropractors see the consequences of this every single day. The good news? With awareness and simple preventative strategies, “text neck” is highly reversible.
Understanding the Image: How Head Tilt Increases Spinal Load
The human head weighs around 4.5–5.5 kg (10–12 lbs) in a neutral, upright position. In this posture, the load on the neck is minimal.
But as the head tilts forward, the physics change dramatically.
What the graphic shows:
- 45° forward tilt → ~49 lbs of force on the neck
- 60° forward tilt → ~60 lbs of force
- 75° forward tilt → 70+ lbs of force
This is equivalent to carrying a 20–30 kg kettlebell hanging from your neck for hours.
No wonder the muscles fatigue. No wonder the joints compress. No wonder people develop headaches, migraines, shoulder tightness, and nerve symptoms.
What Is “Text Neck”?
Text neck is the repetitive stress injury caused by prolonged forward head posture, typically from excessive device use. It’s now common in adults, teens, and increasingly even in children.
Key symptoms we see at Neurohealth Wellness:
- Persistent neck pain or stiffness
- Tight shoulders and upper back
- Headaches (especially behind the eyes or at the skull base)
- Tingling or numbness in arms or hands
- Reduced neck mobility
- Thoracic kyphosis (hunched upper back)
- Early degenerative changes in cervical joints
But beyond pain, text neck affects whole-body function.
How Forward Head Posture Impacts the Body
1. Increased Disc Pressure
Forward head posture significantly increases compressive forces on cervical discs. Over time, this can contribute to:
- Disc dehydration
- Bulging or herniated discs
- Early disc degeneration
2. Muscle Fatigue & Trigger Points
The deep neck flexors (postural support muscles) weaken, while superficial muscles like the upper trapezius and levator scapulae become chronically overactive.
This imbalance leads to:
- Painful knots
- Reduced endurance
- Referred pain patterns into the head or arms
3. Compression of Nerves
When the neck shifts forward, the space for nerve roots decreases. This can cause:
- Pins and needles
- Arm pain
- Grip weakness
4. Reduced Breathing Capacity
Studies show forward head posture decreases lung capacity by restricting rib and diaphragm movement.
This affects:
- Energy levels
- Stress levels
- Athletic performance
5. Changes in Mood & Hormones
Research (including work from Dr. Amy Cuddy and related posture studies) suggests that slouched posture may affect:
- Cortisol levels
- Perceived stress
- Mood and confidence
Posture isn’t just structural—it’s neurological and emotional.
How We Treat Text Neck at Neurohealth Wellness
Our chiropractors don’t just “treat the spine.” They assess and treat all joints, muscles, and movement patterns that contribute to posture and pain. With five years of postgraduate training in Australia plus Dr. Tristan’s additional biomechanics and athletic rehabilitation background, our approach is holistic and highly personalised.
Here’s how we typically help:
1. Joint Mobility & Chiropractic Adjustments
Gentle manipulation restores proper motion to:
- Cervical spine
- Thoracic spine
- First rib
- Shoulder girdle
This reduces stiffness and improves posture naturally.
2. Soft Tissue Therapy
Our chiropractors and massage therapist Ana use:
- Myofascial release
- Trigger point therapy
- Cupping (also performed by our chiropractors)
- Stretching
These release chronically tight muscles and improve blood flow.
3. Postural Strengthening
We prioritise strengthening over bracing or passive treatment. Exercises often include:
- Deep neck flexor activation
- Scapular stabiliser work
- Thoracic mobility drills
- Breathing techniques
Strong muscles support long-term posture change.
4. Ergonomic & Device Use Education
We help patients:
- Lift their phone to eye level
- Use voice-to-text
- Adjust workstation ergonomics
- Break up screen time with movement
Prevention always outperforms treatment.
5. Acupuncture with Lucia
Acupuncture can reduce:
- Muscle tension
- Headaches
- Stress-related neck pain
- Nerve irritability
Lucia’s holistic approach complements chiropractic care beautifully.
Simple Prevention Tips You Can Start Today
✔ 1. Hold Your Phone Higher
Lift the screen to eye level—don't lower your head.
✔ 2. Take Regular “Reset Breaks”
Every 20 minutes:
- Sit tall
- Roll your shoulders
- Gently retract your chin
✔ 3. Strengthen Your Postural Muscles
Exercises like:
- Chin tucks
- Wall angels
- Thoracic extensions
These take minutes but have lifelong benefits.
✔ 4. Reshape Daily Habits
- Avoid scrolling while walking
- Avoid sleeping on multiple pillows
- Use a supportive desk chair
Small changes compound over time.
✔ 5. Move More
Dynamic movement strengthens joints, boosts circulation, and reverses stiffness.
Why Prevention Matters for Long-Term Spinal Health
Forward head posture is not simply about neck pain. It has cascading effects on mood, breathing, mobility, and function. But the spine is incredibly adaptable—and with the right guidance, you can reverse years of poor habits.
At Neurohealth Wellness, we focus on:
- Proactive care
- Building strength
- Rebalancing the nervous system
- Empowering you with tools to prevent recurrence
This philosophy is at the heart of our work on the Northern Beaches.
Ready to Improve Your Posture?
If you’re experiencing headaches, neck pain, stiffness, or tension from device use, we can help you restore mobility and build lifelong healthy posture.
📍 Neurohealth Wellness — 33–35 Kentwell Rd, Allambie Heights
📞 (02) 9905 9099
🌐 www.neurohealthwellness.com.au
🔗 Book online: www.neurohealthwellness.com.au/booking
References
- Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int, 25, 277–279.
- Neumann, D. A. (2010). Kinesiology of the Musculoskeletal System. Mosby.
- Szeto, G. P., Straker, L., & Raine, S. (2002). A field comparison of neck and shoulder postures in symptomatic and asymptomatic office workers. Applied Ergonomics, 33(1), 75–84.
- Singla, D., & Veqar, Z. (2017). Association between forward head posture and respiratory dysfunction. Journal of Physical Therapy Science, 29(4), 955–958.
- Kang, J. H., Park, R. Y., Lee, S. J., Kim, J. Y., Yoon, S. R., & Jung, K. I. (2012). The effect of the forward head posture on postural balance in long-time computer-based workers. Annals of Rehabilitation Medicine, 36(6), 806–811.
