Why is Lindsey yelling at me again?!
- Paul Danaher
- 2 days ago
- 3 min read
Yes, it because I'm on my phone instead of doing work, guilty! But mostly she is a caring Physical Therapist and is trying to save me from the hidden dangers of “Tech Neck”.
Let’s be honest—most of us spend a lot of time looking at our phones. We check the weather, scroll through social media, answer emails, watch videos, and occasionally even make a phone call (remember those?). While smartphones have made life easier in many ways, they’ve also created a new physical problem that physical therapists see every day: “Tech Neck.”
At Brigantine Physical Therapy, we regularly treat people dealing with neck pain, headaches, shoulder tightness, and upper back stiffness that often trace back to one simple habit—looking down at a phone for hours each day.
Your Head Is Heavier Than You Think
The average human head weighs about 10–12 pounds when it’s sitting upright over your shoulders. That’s manageable for your neck and upper back muscles.
But here’s where things get interesting. When you tilt your head forward to look at your phone, the load on your neck increases dramatically:
15° forward = ~27 pounds of force
30° forward = ~40 pounds
45° forward = ~49 pounds
60° forward = ~60 pounds
In other words, your neck might be holding the equivalent of a small child every time you binge-scroll Instagram. Your neck muscles are strong, but they’re not designed to hold that load for long periods. Over time, this can lead to muscle fatigue, stiffness, and pain.
The “Texting Posture”
You’ve probably seen it everywhere: head down, shoulders rounded, upper back slouched, thumbs flying. This posture may feel harmless in the moment, but it can cause several problems over time:
1. Neck Pain and Stiffness - The muscles in the back of your neck have to work overtime to support your head when it’s forward.
2. Headaches - Tension in the neck and upper back can trigger headaches that start at the base of the skull and radiate forward.
3. Shoulder Tightness - Rounded shoulders shorten the chest muscles and weaken the muscles that stabilize your shoulder blades.
4. Poor Long-Term Posture - If you spend enough time hunched forward, your body can start to think that’s your “normal” position.
And no one wants to look like a question mark by the time they’re 40.
Kids Are Getting It Too
One of the biggest changes we’ve seen as physical therapists is how young these issues are starting. Kids and teenagers now spend hours on phones, tablets, and gaming devices. Their bodies are still developing, which means poor posture habits can stick around for years.
If your child looks like they’re permanently studying their shoelaces while using a phone, it might be time for a posture check.
What You Can Do
The good news? Preventing tech neck is pretty simple.
Raise your phone up - Try bringing your phone closer to eye level rather than bending your neck down.
Take posture breaks - Every 20–30 minutes, sit up tall, roll your shoulders back, and move around.
Strengthen your upper back - Exercises that target the upper back and shoulder blades help counteract slouching.
Stretch your chest and neck - Opening up tight muscles can immediately improve posture.
Take a phone detox - put the phone away for a day or a weekend, leave it in your car or somewhere out of sight and out of mind.
When to Get Help
If you’re dealing with persistent neck pain, headaches, or tightness that won’t go away, it may be time to get it checked out. At Brigantine Physical Therapy, we help patients improve posture, reduce pain, and build strength so they can get back to living comfortably—even if their screen time isn’t going anywhere.
Because let’s face it—your phone probably isn’t leaving your life anytime soon.
But neck pain doesn’t have to be part of the package.
Brigantine Physical Therapy
Because we are all addicted to our phones.
📍 Serving Brigantine, NJ and surrounding areas
📞 609-264-5403
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