If you’re glued to your phone — whether doomscrolling or checking work emails — you’ve probably felt that nagging ache in your neck. That pain might be from “text neck” — a posture problem caused by constantly looking down at screens.

The good news? A few gentle stretches and simple changes to your habits can bring fast relief.

RELATED:Overhead Press: Benefits, Variations & Form Tips

What Is Text Neck?

Also called tech neck, the term was coined by a chiropractor to describe the neck strain you feel after spending too much time looking down at your phone.

Most people check their devices with their heads tilted forward. Over time, this posture overstretches the muscles in the back of the neck and compresses those in the front, leading to pain and stiffness.

Common Symptoms of Text Neck

You might have text neck if you experience:

• Stiffness and trouble turning your head
• Dull aching or sharp, stabbing pain
• Pain spreading into your shoulders or arms
• Weak shoulder muscles
• Tension headaches from tight neck muscles

Worth noting: There’s no solid scientific proof that screen time alone causes neck or shoulder pain. Several studies found no direct link. Your discomfort could also come from other causes, like poor posture, genetics, excess weight, or muscle overuse. Still, bad device habits can make matters worse.

4 Easy Text Neck Exercises

1. Neck Circles

• Sit comfortably and rotate your head slowly in a full circle.
• Let your jaw relax as you roll backward.
• Make each rotation last about 10 seconds.
• Do 5 circles clockwise, then 5 counterclockwise.
• Keep movements slow and gentle.

2. Side Neck Stretch

• Place your right hand on top of your left ear.
• Gently let your head tilt toward your right shoulder — don’t use neck muscles.
• Breathe deeply and hold for 3 slow breaths.
• Lift your head back upright with your hand.
• Repeat on the left side.

3. Shoulder Rolls

• Lift your shoulders slowly toward your ears.
• Roll them back and down in one smooth motion.
• Do 10–15 reps.
• Reverse direction and roll them forward and down.

4. Chin Tucks

• Pull your chin gently toward your chest (like making a double chin).
• Keep your head level — no tilting.
• Hold for 5 seconds, then relax.
• Repeat several times.

Lifestyle Fixes to Prevent Text Neck

• Raise your screen: Hold your phone or tablet at eye level.
• Do posture-friendly activities: Yoga, Pilates, and core exercises can lengthen your spine and ease neck strain.
• Take regular breaks: Step away from your screen every 20–30 minutes.
• Move during breaks: Walk, stretch, or change positions.
• Sit tall: Good posture means less pain.
• Improve ergonomics: Use wrist pads, lumbar pillows, and footrests.
• Apply heat or ice: Relieve sore muscles.
• Stay hydrated to support muscle function.
• Get massages for long-term tension relief.

RELATED:Master the Front Squat: Target Your Legs, Glutes, and Arms Effectively

The Takeaway

Text neck is the catchy name for pain caused by hunching over your device. While research doesn’t prove that screen time is the sole cause, poor posture can definitely contribute.

The fix? Sit up straight, stretch regularly, and take frequent breaks. Small adjustments in your daily habits can keep text neck from becoming a constant pain in the neck — literally.