Preventing Text Neck Pain

Preventing Text Neck Pain hover background

May 07

Text neck, also known as tech neck, happens when you experience neck pain or damage to your neck from using devices such as a cell phone or tablet and looking down at them for too long or too often.

This is commonly caused by the accumulation of stress due to repeated small pressure over a long period of time. Things that can cause tension and pressure in our arms and neck include long periods of reading, exercise, arts and crafts, computer work, especially laptops, driving vehicles, and electronic devices.

Preventing Text Neck Pain

If you are experiencing pain in your neck and you think it may be caused by frequent use of electronic devices, such as a cell phone or tablet, here are some things you can do to prevent the pain or prevent more damage from being done or the pain from becoming worse.

  • Bring your device to eye level when using (learn more about ergonomics and mobile devices here)
  • Set times to check your phone or tablet during the day, don’t check it every time you receive a notification
  • If you do need to use the device, take frequent breaks or perform gentle stretches

If the pain continues or worsens, it is best to ask for help from your physical therapist. If left untreated, the pain can lead to other problems and extend to other parts of the body such as your arms or head.

The main goal of treating text neck pain is to improve and restore strength, flexibility, and proper movement and posture of the spine and joints, especially the spine and neck. This helps improve your body’s ability to repair and recover from injuries.

[Related article: Tips For Improving Your Posture]

Other strategies that your physical therapist may use, include:

– Stretching and exercises to keep the back and neck strong and flexible

– Posture education to keep the body in a neutral position when using devices

For treatment for text neck or general neck pain, contact a physical therapist at Above & Beyond Physical Therapy in Queen Creek or Phoenix. A physical therapist is an important member of your healthcare team who can help you find relief from common causes of neck pain.

Contact us today.



Queen Creek Location
21321 E. Ocotillo Rd., Suite 122
Queen Creek, AZ 85142
Ph: 480.987.1870
F: 480.987.9289

3201 W. Peoria Ave., Suite D800
Phoenix, AZ 85029
Ph: 602.866.2231
F: 602.866.2261