Video Description
‘Text neck’ describes the neck strain that builds up from looking down at a mobile phone for long periods. It shows up as neck discomfort, a dull ache, stiffness, or pain that settles into one shoulder — the neck rarely feels free.
It affects everyone from children to older adults, because phones are used by all ages.
This page covers how text neck develops, why posture is central, and how physiotherapy helps.
Why it happens
Few people hold the phone up at eye level; most bend the head down to look at it. Holding the head forward and down adds a large amount of load to the neck — comparable to carrying a heavy weight on the neck for long stretches. Over time this causes discomfort.
If it continues, the neck muscles weaken, and the shoulders and upper back weaken with them. That weakness leads to pain, and the load that the muscles would normally share passes instead to the bones, discs, and connective tissue — where, over a long period, it can contribute to a disc bulge and nerve compression.
Why posture is central
The underlying factor is posture — how the head is held while using the phone. Good posture depends on the neck and upper back muscles being strong enough to support it, which is where exercise comes in.
- Take regular breaks from the phone and screen
- Raise the phone closer to eye level rather than bending the neck down
- Keep the neck aligned with the body
How physiotherapy helps
Posture correction is a specific part of physiotherapy management, with exercises matched to your build and strength. Alongside it, neck physiotherapy strengthens the neck and upper back so the posture can be maintained. Done regularly, this helps prevent the pain and the longer-term problems that text neck can lead to.
Booking an assessment
If long hours on your phone leave your neck aching, an assessment can check your posture and neck muscles. Learn more about neck pain physiotherapy or call to book.
Chennai Physio Care® — Anna Nagar West, Chennai
📞 73052 74514
🕐 Monday – Saturday, 8:30 AM – 7:00 PM
Home visits are available across Anna Nagar, Kilpauk, Mogappair, Arumbakkam, Koyambedu, and Korattur. Call us to discuss whether a home visit is appropriate for your situation.
Last reviewed by Dr. N Vanathy, PT — July 2026 Chennai Physio Care®, Anna Nagar West, Chennai