Text neck describes a repetitive stress injury or overuse syndrome in the neck, caused by holding your head in a forward, downward position for extended periods — most commonly when looking at a phone or tablet.

Why it matters

The human head weighs around 5 kilograms. When held in a neutral position over the shoulders, the neck supports this weight comfortably. But as you tilt your head forward to look down, the effective load on the neck increases dramatically — at a 60-degree angle it can feel like carrying over 27 kilograms.

Symptoms of text neck

• Aching or stiffness in the neck and upper back

• Tension headaches

• Tightness across the shoulders

• Reduced movement in the neck

How to protect your neck

Small changes make a big difference:

• Raise your phone or device to eye level rather than looking down

• Take regular breaks from screens

• Gently stretch and move your neck through the day

• Strengthen the muscles that support good posture

Getting help

If text neck is causing you ongoing pain, osteopathy can help ease tension, restore movement and give you the tools to prevent it returning. Get in touch to find out more.