STOP!! Before you read any further, think about your posture while you look at your screen. Chances are you may be slumped over and looking down at your screen. If you are like the average person, you are spending more time at a computer screen than you do asleep — think about how much time needs to be spent to correct this posture! While computers and smart phones are supposed to make us more productive, they are one of the leading causes of back and neck pain.

Our very own, Dr. Scott, DC lends us some tips on how to keep our texting posture upright to avoid tech neck (or text neck)!


He recommends:

  1. The ideal way to carry your phone is put it down and make eye contact with people! (Just kidding – but it is good practice to be able to spend a few mindful moments away from your device!)
  2. Raising your phone in your hand slightly above eye level to give your neck some slack.
  3. Try sleeping with a cervical pillow (one with a concave in the middle) to take some stress off your neck and shoulders.


It’s important to know that your head itself weighs roughly 8 – 12 pounds! On top of that, when you bend your neck at a 60 degree angle (typically the angle we look at our phones at) the gravitational pull can put up to 60 pounds of pressure on your cervical spine! 60 pounds!! All of this can lead to soreness and stiffness in the neck and back.


Dr. Scott has some more tips for us on how to stretch this area out to counteract the infamous text neck (tech neck). Watch the video below to follow along with the exercises!



If you are a victim of tech neck (text neck), Dr. Scott and all of our other chiropractors will be happy to get you back to feeling your best. Visit any of our 12 Chicagoland locations, or make an appointment here.