In today’s digital age — where smartphones, tablets, and computers have become a part of our daily lives — text neck syndrome (TNS) is becoming an increasingly serious health concern. This condition is characterized by neck pain and poor posture caused by prolonged use of digital devices, and it is rapidly emerging as a global public health issue.

If you often experience neck pain, headaches, or shoulder stiffness after using your phone or computer, this article is for you. We’ll dive into what you need to know about text neck syndrome and how to prevent it.

What is Text Neck Syndrome?

Text neck syndrome refers to neck and upper back pain and stiffness resulting from poor posture while using digital devices. When you look down at your phone or tablet for extended periods, your neck remains in a flexed position. This creates excessive pressure on the cervical spine, which can lead to symptoms like neck pain, headaches, and even long-term spinal damage.

 

Key Symptoms of Text Neck Syndrome

• Neck pain: The most common symptom, often caused by prolonged forward head posture (FHP).
• Headaches and migraines: Poor posture can lead to tension headaches and migraines.
• Shoulder tightness: Neck muscle strain often radiates into the shoulders.
• Jaw pain: Misalignment of the neck and spine may impact the temporomandibular joint (TMJ).

 

Why Is Text Neck Syndrome Becoming a Growing Concern?

The widespread use of digital devices has made text neck syndrome an epidemic of the modern era. Studies show that 73% of university students and 64.7% of remote workers suffer from neck or back pain caused by poor posture while using computers or smartphones.

 

The Role of Forward Head Posture (FHP)

Forward head posture (FHP) occurs when the head extends in front of the shoulders, increasing pressure on the cervical spine. This posture is common during digital device use and can lead to various complications.

 

How to Prevent Text Neck Syndrome

Prevention is the best approach. Here are some tips to help you avoid this condition:

• Ergonomic workstation setup: Ensure your workspace promotes good posture. Position your monitor at eye level and keep your keyboard close to your body.
• Regular breaks: Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
• Strengthening exercises: Engage in exercises that build neck and shoulder muscles. Simple stretches and posture-correcting workouts can make a big difference.
• Limit Screen Time: Be mindful of your screen time. Encourage children to play outdoors and reduce their time with devices.

 

When Should You See a Doctor?

If you experience chronic neck pain, frequent headaches, or difficulty moving your neck, consult a healthcare professional. Early diagnosis and treatment can prevent long-term damage to your cervical spine.

Text neck syndrome is a preventable condition that can have serious consequences if ignored. Being aware of your posture and taking proactive steps to reduce neck strain can help you avoid this silent threat of the digital age.

Remember, good posture is the key to a healthy spine and overall well-being.
 

By Dr. Pawin Kasempipatchai
Orthopedic and Spine Surgeon at the Bumrungrad Spine Institute