Neck Pain and Smartphones: How to Avoid the Epidemic

A global epidemic is emerging known as ‘text neck syndrome,’ primarily caused by the excessive use of electronic devices, especially smartphones. A significant portion of the population across nearly all age groups read, scroll, or type on their phones with poor posture, straining the upper part of the spine. Previously, phones were used mainly for voice communication, but today they serve multiple purposes such as information, education, and entertainment. People spend over three hours daily on their phones, with half exceeding four to five hours. A smaller percentage who use computers at work exceed eight hours, spending additional time on their devices after returning home. As screen time increases, so does the strain on the neck due to the forward tilt of the head. Dr. Konstantinos Starantzis, a Spine Surgeon and Director of the Spine Department & Scoliosis at Athens Medical Center, explains that while smartphones offer numerous benefits, overuse can lead to health concerns like text neck syndrome—a collection of symptoms including persistent neck pain, stiffness, neuralgia, headaches, and more. This condition can have detrimental effects on the cervical spine, muscles, joints, nerves, tendons, and bones, potentially reversing the natural curvature of the spine. Prolonged bending of the head can increase pressure on the neck from about 4-5 kg in a neutral position to over 27 kg at a 60-degree angle, leading to muscle fatigue, joint stress, and even permanent spinal changes over time. Studies show that active participation in sports protects against cervical disc degeneration by reducing muscle fatigue and disc load. Besides exercise, regular breaks, gentle stretches every 20-30 minutes, and a structured strengthening program for neck and shoulder muscles can prevent pain. Yoga improves posture and flexibility, while maintaining correct body posture is crucial. The screen should be at eye level to avoid forward neck tilt. Ergonomic office chairs and proper desk setup also help. Limiting screen time significantly reduces the risk of text neck syndrome or more severe conditions. If preventative measures don’t alleviate existing issues or if pain worsens, medical evaluation may be necessary. Treatments like medication, physical therapy, and braces can relieve pressure without surgery. Dr. Starantzis emphasizes balancing technology use with spinal health to enjoy tech benefits safely.