How to fix text neck

Text neck is a pattern of neck and upper-back strain associated with prolonged forward head and rounded-shoulder positions while using a phone, tablet, or laptop. Muscles may become tired and joints may feel stiff. [Neck Pain](/symptoms/neck-pain/) or [Upper Back Pain](/symptoms/upper-back-pain/) can accompany this pattern, but these symptoms have other possible causes too.

Raise your screen closer to eye level, support your forearms, and change position often. Use the device with both hands when practical, and take movement breaks rather than holding the neck still. Gentle chin tucks, shoulder-blade movements, and upper-back mobility exercises can help if they remain comfortable. A physiotherapist can match exercises to your strength and symptoms. [Postural Correction Therapy](/treatments/physiotherapy-and-rehabilitation/postural-correction-therapy/) and a [Workplace Ergonomic Assessment](/treatments/physiotherapy-and-rehabilitation/workplace-ergonomic-assessment/) may identify habits that keep the strain going. Manual care, including [Chiropractic Adjustment](/treatments/manual-and-manipulative-therapy/chiropractic-adjustment/), should follow an individual assessment.

Arrange medical review if pain persists, keeps returning, or limits sleep, work, or normal movement. Seek urgent help for new arm or hand weakness, spreading numbness, loss of coordination, severe headache with neck stiffness, fever, or symptoms after a significant injury. These signs need assessment rather than changes to phone posture alone.

Ask: Is my posture contributing to the symptoms? Which exercises are suitable? How should I set up my desk and phone? Do arm symptoms suggest nerve irritation, and should I see a physiotherapist?