Categories: Neck PainPosture

Head Down, Shoulders Hunched Forward = Phone Neck Pain

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Being attached to a smartphone and looking down for a long can cause phone neck pain. We are all constantly connected to our family, friends, work, etc. When we keep our head down, shoulders hunched forward, neck straining from the uncomfortable angle for a long time a neck injury can develop. This has to do with knowing how to maintain proper posture while using a smartphone.

Most of us know this syndrome as tech neck, text neck, and is caused by straining the neck too far down and forward while talking/texting, etc. Holding this position for too long will cause neck muscle strain and pain. This also occurs with handheld devices with users hunching their shoulders forward. The awkward neck angel and rounded shoulders strain the entire upper body.

Phone Neck Pain Stretches/Tips

Here are a few tips along with some light stretches/exercises to keep the neck muscles flexible and loose.

  • Try to bring the phone to eye level.
  • Check around and look up from the screen every few minutes so as not to remain in a downward position.
  • Incorporate light and easy neck stretches and exercises.

Chin Tuck

Move the chin towards the chest, and hold for 5 seconds as there will be a comfortable stretch from the neck to the base of the skull to the mid-back. Try doing a few up to 10 times until you feel thoroughly stretched.

Side Bend

Tilt the head to the right, bringing the ear close to the shoulder. Use your hand to pull your head farther into the stretch if possible. Hold for 20 seconds. Bring the head back to the center, and tilt to the left, and hold for 20 seconds. Repeat this motion 3-5 times on each side.

Head Rotation

Rotate the chin towards the right shoulder and hold for 20 seconds. Use your hand to push your head farther into the stretch if possible. Bring the head back to the center, and rotate to the left, and hold for 20 seconds. Repeat this motion 3-5 times on each side.

Neck pain can turn into a full injury or condition if an individual continues with this form of very poor posture. Taking care of our bodies needs to be a priority. Make proper posture a habit and it will help prevent neck and back pain from developing. This along with related posture and biomechanical issues. Proper posture means the head is upright, the ears are in line with the shoulders, and the shoulder blades are down.

Chiropractic Neck Pain Treatment

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

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