Text Neck: The Hidden Health Crisis No One Talks About
Written by Michael Clark, Registered Osteopath and Co-founder of Clarks Healthcare
Picture this: you’re scrolling through your phone, head tilted forward, shoulders hunched, and your eyes are fixed down at a glowing phone screen. It seems harmless—a way to relax, switch off, or pass the time. But then comes the dull ache in your neck, the tightness in your shoulders, and the fatigue that lingers long after you’ve put your phone down. Hours quickly slip away, and you’re left wondering where the time went. This is the silent epidemic of text neck and the wider, often hidden, toll of excessive screen time.
As an osteopath, I see on a daily basis the real-world impact of these habits. Patients younger than ever are presenting in my clinic with preventable musculoskeletal issues—problems like early-onset arthritis and cervical spine degeneration, once rare in young adults, are now alarmingly common. And it’s not just physical effects. Excessive screen time is linked to multiple issues such as anxiety, sleep disruption, poor concentration, and the compulsive habit of “doomscrolling.”
According to Ofcom, 71% of UK adults check their phones within five minutes of waking. Teenagers spend an average of 7–9 hours daily on screens, and adults aren’t far behind, with over five hours logged on their phones alone, let alone working on computers. These habits are reshaping how we move—or don’t move—and are accelerating the wear and tear on our bodies.
Text neck is a popular lay term for the common forward head, slouched posture and the associated strain on the cervical spine, shoulders, and surrounding muscles. At first, text neck might feel like a minor inconvenience—a bit of stiffness here, a headache there. Because so many people suffer with this, it’s easy to mistakenly think it’s normal. I can assure you that although it is ‘common,’ it certainly is not normal.
The good news is that text neck is both preventable and treatable. In this article, I will delve into the intricate relationship between screen time, text neck, and our overall health. Drawing on my clinical experience over the last 20+ years, along with the latest research, I’ll explore the biomechanics of your cervical spine, the psychological impacts of excessive scrolling, and actionable steps you can take to improve your posture, alleviate discomfort, and help develop a healthier relationship with technology. Whether you are looking to prevent these issues or manage existing problems, this guide is here to help you. I hope you find it interesting and helpful.
Why Is Text Neck a Problem?
Text neck is not just a trendy new buzzword; it’s a lay term that encapsulates one of the most prevalent musculoskeletal challenges directly resulting from lengthy periods of looking at screens, particularly our phones.
Your head is deceptively heavy, weighing around 4.5 to 5.5 kilograms—the same as a bowling ball. With good posture, the head is balanced over the shoulders, distributing its weight evenly along the cervical spine (neck) allowing the muscles, ligaments, discs, and joints to function efficiently, minimising strain. However, when the head tilts forward, even slightly, the load acting on the neck increases dramatically. Research published in Surgical Technology International reveals that at just a 15-degree tilt, the effective weight bearing on the cervical spine surges to approximately 12 kilograms. At a 45-degree tilt—typical for many while looking at their phones—this load can exceed 22 kilograms and increases intradiscal pressure in the cervical spine by as much as 300%. Imagine carrying a six-year-old child on your head for hours every day; this is the strain your neck endures with consistent forward head posture.
Over time this unnatural positioning causes your muscles to become fatigued, strained, and painful. The increased pressure in the discs in your neck adds up and accelerates their wear and tear. This can lead to a herniation (slipped disc), where disc material bulges and leaks pressing on nearby nerves, causing pain, numbness, or tingling in the arms. A study in The Journal of Physical Therapy Science highlights that if left unchecked, this postural imbalance can cause degenerative changes in the spine, including conditions such as kyphosis (commonly referred to as a hunchback) and a dowager’s hump—a visible and often irreversible deformity of the lower neck.
By understanding the biomechanics of text neck, it becomes clear that what starts as a seemingly harmless habit—checking your phone or tablet—if in excess can have significant consequences in the long term. By becoming more aware and taking proactive measures, you can protect your neck and spine from this modern epidemic.
Recognising the Symptoms of Text Neck
One of the most immediate and common symptoms is persistent stiffness and tightness in the neck and shoulders. Does this sound like you? Do you have knots in your shoulders? These are often the first signs of text neck and, if left unchecked, can escalate, and get worse. Tension headaches are also common with symptoms originating at the base of the skull with pain radiating to the temples or eyes. These headaches are directly linked to the strain placed on the cervical spine and surrounding musculature during prolonged periods of forward head posture.
As the condition progresses, more severe symptoms may develop. Pain, tingling, or numbness in the arms or upper back are often the result of nerve compression caused by poor alignment and the increased spinal pressure that comes with it.
Reduced range of motion in the neck such as when looking down to tie your shoes or over your shoulder when driving is a typical symptom. A study in the Journal of Orthopaedic Research shows flexion and rotation (looking down and turning your neck) can be reduced by over 30% impacting normal neck movements and daily activities.
Shoulder discomfort, particularly when lifting the arms above 90 degrees (shoulder height), is another significant indicator. This is due to the strain placed on the surrounding musculature and joints, and the changes it creates to the scapular commonly resulting in a shoulder impingement syndrome (watch our shoulder pain video for more information). This can progress to conditions such as a rotator cuff tendonitis or tear, and frozen shoulder (Adhesive Capsulitis).
Poor posture doesn’t just feel uncomfortable—it quietly reshapes your body over time. We get use to these changes and slouching begins to feel “normal.” Worse, when nearly everyone around us shares the same poor posture, we stop noticing it entirely, brushing it off as unimportant and a low priority. But good posture is anything but trivial. Think of it like the alignment of a car’s tyres: when the wheels are out of alignment, the wear and tear accelerate, leading to damage. Our bodies are no different. It isn’t about aesthetics, proper alignment is crucial for evenly distributing stress, preventing strain, and keeping everything running smoothly and healthy.
Text neck is especially concerning when I see it in children and adolescents. Their developing spines are highly vulnerable to the long-term effects of poor posture. It’s akin to a tree growing wonky. In these formative years, structural imbalances caused by text neck can persist into adulthood, leading to lifelong challenges.
For my adult patients, text neck frequently causes reduced productivity at work, time off work, low energy, and a long list of musculoskeletal issues. Research in the field of ergonomics underscores the importance of early recognition and treatment intervention.
Early recognition and proactive measures are incredibly beneficial, such as reducing screen time, improving posture, incorporating movement, seeking professional guidance, treatment, and corrective exercise. I will discuss strategies later in this article.
The Psychological Impact of Excessive Screen Time
Excessive screen time has been shown to have profound psychological impacts, affecting our mental and emotional well-being in ways we are only beginning to fully understand. This era of digital saturation has given rise to behaviours and challenges that were unheard of even a decade ago and is expected to get worse.
One of the strange new behaviours to emerge is that of doomscrolling—the compulsive habit of scrolling through online content. What begins as a quick scroll for updates often spirals into hours of anxious scrolling. Research published in Frontiers in Psychology highlights that doomscrolling heightens stress and anxiety while simultaneously driving the desire for further scrolling.
Social media platforms are built around specifically collected content that showcases idealised lifestyles and body images. Research published in Health Psychology illustrates how this is particularly damaging to younger users, who often compare their real lives to the polished highlights they see online giving them a false and unrealistic view of the world and the people they aspire to be like.
The relentless influx of notifications, rapid-fire short-form content, and constant multitasking conditions the brain to operate in a state of continuous partial attention. Over time, this fragmented focus can diminish our ability to concentrate. A 2018 study published in JAMA found that excessive screen time among teenagers was linked to symptoms resembling Attention-Deficit/Hyperactivity Disorder (ADHD). Adults are not immune to these effects either; the pervasive habit of checking phones, checking emails, or toggling between tasks reduces mental clarity and perpetuates a constant state of low-level stress, hyperactivity, poor sleep, fatigue, and anxiety.
Perhaps the most alarming aspect of the psychological toll is the feedback loop it creates. Poor mental health, driven by excessive screen use, makes individuals more likely to turn to the same devices which are causing the problem for distraction, comfort, or escape. This over-reliance on screens becomes a real addiction that is difficult to break without intentional effort.
By understanding the hidden psychological costs of excessive screen use, it encourages us to take proactive steps to foster healthier relationships with our devices and protect both our mental and physical health.
Metabolic and Cardiovascular Risks of Sedentary Behaviour
I explain to my patients that the human body was designed for movement, yet the modern lifestyle and working from home, characterised by prolonged sitting and endless hours on screens, has created a state of near-constant physical inactivity.
Prolonged sitting reduces calorie expenditure and slows your body’s metabolic rate. This creates a fertile ground for weight gain and the development of insulin resistance, a key precursor to type 2 diabetes. Research published in Diabetes Care demonstrates that sedentary behaviour is intricately linked to increased risks of metabolic disorders. Additionally, the mindless snacking that often accompanies long hours of screen use only worsens the problem, with many reaching for high-calorie, nutrient-poor foods during periods of digital immersion. These poor dietary habits, coupled with reduced physical activity create a perfect storm for metabolic dysfunction.
Cardiovascular health also suffers significantly from prolonged periods of sitting. Increased blood pressure, and higher incidences of heart disease have been associated with excessive sedentary behaviour. When our body remains stationary for extended durations, circulation slows, leading to reduced blood flow throughout the body. This phenomenon, known as venous stasis, increases the likelihood of blood clots forming in the veins, a potentially life-threatening condition called deep vein thrombosis (DVT).
Research published in Circulation emphasises that individuals who sit for more than six hours per day have a significantly higher risk of developing cardiovascular disease. The British Heart Foundation highlights that even regular exercise cannot fully counteract the negative cardiovascular effects of prolonged sitting. I emphasise this with my patients, you cannot undo the harm of sitting all day at work by just going to the gym afterwards. Although the exercise helps you must have plenty of movement throughout the day. Therefore, it is important to address sedentary habits directly rather than relying solely on exercise to mitigate the damage.
Breaking up lengthy periods of sitting with movement is necessary. Short, regular breaks to stand, stretch, or walk can dramatically improve circulation and encourage muscles to engage, which helps maintain a healthy metabolic rate. Studies in the British Journal of Sports Medicine advocate for incorporating physical activity into daily routines, recommending at least 30 minutes of moderate to vigorous exercise each day. However, as stated earlier these guidelines do not serve as a replacement for regular movement throughout the day. The concept of “active sitting,” which involves incorporating subtle movements while seated, has also gained traction as an effective strategy to keep the body moving even during desk work.
By understanding the hidden consequences of prolonged sitting and excessive screen use, people often feel motivated to prioritise changes. Simple adjustments, such as standing desks, frequent movement breaks, walking 10,000 steps per day and mindful eating, can collectively make a significant difference. The importance of creating a lifestyle that prioritises movement in our sedentary world cannot be overstated.
Vision and Neurological Strain from Prolonged Screen Use
Digital Eye Strain, commonly referred to as Computer Vision Syndrome, is a direct consequence of prolonged screen use. Symptoms such as dry eyes, blurred vision, eye fatigue, worsening eyesight and headaches are becoming alarmingly prevalent.
Unlike the natural outdoor environment, where your eyes are required to adjust focus across varying distances, screens keep your eyes fixed at a close and static range, overloading the ciliary muscles, particularly when accompanied by poor lighting, glare, or inadequate screen resolution. Research from the American Optometric Association shows that individuals who regularly spend more than two continuous hours at a screen are at heightened risk of vision problems making it a near-universal experience in today’s saturated digital dependence. Children and adolescents are particularly vulnerable. Their developing visual and neurological systems are not equipped to handle the sustained demands of screen use. A study in JAMA Pediatrics revealed that children who spend considerable time on screens are at increased risk of developing myopia, or near-sightedness requiring glasses.
Blue light exposure adds another challenge. The blue wavelengths emitted by digital screens are known to suppress the production of melatonin, the hormone that regulates the sleep-wake cycle. This disruption to circadian rhythms often leads to delayed sleep onset and poorer overall sleep quality. Studies published in Sleep Medicine Reviews have found that even short-term exposure to blue light in the hours leading up to bedtime can significantly impair sleep. Furthermore, we know that chronic sleep disruption has cascading effects on physical health, including impaired memory retention, weakened immune response, and increased susceptibility to stress and anxiety.
Neurologically, excessive screen time in is associated with reduced attention spans, poorer academic/work performance, increased aggression, increased negative emotions, and symptoms akin to attention deficit hyperactivity disorder (ADHD).
To help mitigate some of the effects on eye strain I recommend adopting the 20-20-20 rule—looking at something 20 feet away for 20 seconds every 20 minutes. Also, Blue light-blocking glasses or screen filters can help minimise the effects of blue light exposure, particularly in the evening. Improving lighting and maintaining an appropriate distance from screens can also help.
Mindfulness, relaxation, and regular digital detoxes can provide the brain with much-needed relief from constant stimulation. Make certain areas such as bedrooms and the dining area strict phone free zones and turn the TV off during mealtimes. Catch yourself doomscrolling and put your phone down. Engage regularly in activities that encourage deep focus, such as reading, meditation, or creative hobbies and music. These helps retrain the brain to sustain attention over longer periods and relax.
Reducing screen time, developing healthier screen habits, and creating tech free environments and interests can help protect yourself and your family. It’s not easy but there is a healthy balance which can be found with conscious effort and practice.
Screen Time by Age Groups
When I have a patient with neck pain, headaches, or any of the other symptoms of text neck I ask about their average screen time use, most are unsure and admit they have never really thought about it. But when they check their phone’s usage data and factor in TV time and work hours, the total often leaves them stunned. I encourage them to consider what this cumulative time adds up to over years, and the long-term consequences suddenly become clear. Therefore, in addition to treatment and exercise, we work together to reduce screen time and find a more balanced relationship with technology.
Average screen time is not uniform—it varies across different age groups. What is consistent, however, is that each age group frequently exceeds healthy limits. Recognising these patterns and their specific risks provides a good starting point.
Children (0–2 Years)
Average Screen Time: 1–2 hours daily
Infants and toddlers (0–2 years) represent a critical stage of neurological and physical development, making them particularly sensitive to screen exposure. While technology can offer interactive educational opportunities, such as videos of nursery rhymes or child-friendly apps, excessive screen use at this age poses significant risks. The American Academy of Pediatrics (AAP) recommends no more than one hour of screen time per day, with an emphasis on co-viewing with caregivers to enhance engagement and understanding. Research published in JAMA Pediatrics links excess screen exposure in this age group to delayed speech, attention deficits, and impaired cognitive function. Additionally, screen use often replaces active play, essential for developing motor skills, coordination, and strength. Parents are encouraged to prioritise interactive play and limit screens to ensure healthy growth and development.
Children (3–5 Years)
Average Screen Time: 2–3 hours daily
Young children (3–5 years) begin to interact more actively with technology, often engaging with creative apps, drawing platforms, and educational videos. Screen time increases to an average of 2–3 hours daily, driven by both recreational and educational activities. However, exceeding the recommended one hour per day has implications for physical and social development. Research in the Journal of Physical Activity and Health found that children in this age group with high screen use exhibit reduced levels of physical fitness and delayed gross motor skill development. Socially, excessive screen time can interfere with opportunities for imaginative play and peer interaction, crucial for emotional intelligence and empathy. Parents are recommended to prioritise outdoor activities, co-using technology to aid learning, whilst establishing consistent limits on screen use.
Children (6–9 Years)
Average Screen Time: 3–4 hours daily for non-school-related activities, increasing to 5–6 hours on weekends.
Primary school children (6–9 years) experience a further increase in screen exposure, averaging 3–4 hours daily for non-school-related activities and up to 5–6 hours on weekends. Gaming platforms such as Minecraft and interactive learning tools contribute to this rise, as does the growing use of digital devices for homework. While technology can enhance learning, the risks of excessive screen use has been shown to become more pronounced at this stage. Studies in The Spine Journal report an increased prevalence of forward head posture and musculoskeletal complaints in children aged 6–9 who engage in prolonged screen use. Additionally, a sedentary lifestyle linked to screen time undermines the UK Chief Medical Officer’s recommendation of 60 minutes of moderate-to-vigorous physical activity per day. To counteract these risks, parents are encouraged to facilitate regular movement breaks, structured physical activities, and balanced use of technology that prioritises creativity and learning over entertainment.
Pre-Teens (10–12 Years)
Average Screen Time: 5–6 hours daily
Pre-teens (10–12 years) represent a pivotal age group where screen habits begin to solidify, with average daily use reaching 5–6 hours and often exceeding 7–8 hours on weekends. Social media platforms, gaming, and streaming services dominate this age group’s engagement, with boys frequently gravitating toward competitive online gaming and girls exploring content creation and communication apps. Research in Pediatrics highlights the growing influence of screen exposure on mental health during this stage, linking high usage to increased risks of anxiety, depression, and reduced self-esteem. Physically, the risk of postural issues intensifies, with pre-teens displaying a marked increase in forward head posture (FHP) headaches, neck and upper back tension and pain. Parents are advised to mitigate these effects by incorporating a mix of screen-free activities, including team sports, creative hobbies, and outdoor adventures, while establishing clear boundaries around device use.
Teenagers (13–18 Years)
Average Screen Time: 7–9 hours daily, excluding school-related use.
Trends: Social media and gaming dominate screen habits.
Teenagers (13–18 years) are among the most screen-saturated demographics, spending an average of 7–9 hours daily on devices. Social media platforms like TikTok, Instagram, and Snapchat dominate their engagement, alongside multiplayer gaming, and video streaming. The psychological toll of screen dependency is particularly acute in this age group. A study in the Journal of Adolescent Health found a strong correlation between excessive social media use and heightened levels of anxiety, depression, and sleep disruption, especially in teenage girls. Boys, meanwhile, are more prone to developing compulsive gaming habits, which often reduce physical activity and disrupt healthy routines. Physically, text neck and other posture-related conditions are increasingly common, setting the stage for chronic musculoskeletal issues later in life which if not addressed early can become permanent. I explain to my young patients and their parent that if we don’t correct their FHP at this age, they are setting themselves up for degenerative changes by the time they reach their twenties. Parents and educators can address these challenges by reducing screen time, promoting offline social opportunities, setting digital curfews, and encouraging a balanced engagement with technology.
Young Adults (19–34 Years)
Average Screen Time: 6–7 hours daily, excluding work-related use.
Young adults (19–34 years) must navigate a unique a tricky intersection of professional and recreational screen use, averaging 6–7 hours daily. For many in this age group, screens are indispensable tools for work, communication, entertainment, and relaxation, driving prolonged periods of sedentary behaviour. Research in BMC Public Health highlights the link between excessive sitting and increased risks of musculoskeletal pain, particularly in the neck, shoulders, and lower back. Mental health challenges such as stress, anxiety, and burnout are exacerbated by constant digital connectivity, with the phenomenon of “digital presenteeism” leaving individuals feeling perpetually on-call. To mitigate these effects, young adults should consciously reduce unnecessary screen time and prioritise regular movement breaks, ergonomic work setups, and structured downtime to disconnect from screens.
Middle-Aged Adults (35–49 Years)
Average Screen Time: 5–7 hours daily, including work-related use.
Middle-aged adults (35–49 years) must balance professional responsibilities with family life and leisure, spending 5–7 hours daily on screens. Work-related tasks such as emails, video conferencing, and document preparation dominate most of their usage, alongside entertainment like streaming and social media. A study in The Spine Journal identifies middle-aged adults are particularly vulnerable to neck and back pain from excess screen time. Sedentary habits in this age group also contribute to metabolic conditions, such as obesity and type 2 diabetes. Family-focused device-free activities, ergonomic adjustments, and incorporating physical activity into daily routines are effective strategies.
Older Adults (50–64 Years)
Average Screen Time: 4–6 hours daily.
Older adults (50–64 years) typically spend 4–6 hours daily on screens, primarily for leisure and communication. While technology serves as a valuable tool for staying connected with family and an accessible source of entertainment, prolonged sitting and poor posture create physical challenges. Research from Age and Ageing highlights the risks of joint stiffness, arthritis, and reduced mobility in this age group, emphasising the importance of reducing screen time coupled with regular movement and better ergonomics.
Seniors (65+ Years)
Average Screen Time: 3–5 hours daily.
Seniors (65+ years) engage with screens for an average of 3–5 hours daily, with TV viewing and communication apps like WhatsApp and Zoom being particularly popular. While these tools often provide essential connections and conveniences, overuse can exacerbate physical problems and reduce opportunities for face-to-face interactions. A study in Telemedicine and e-Health notes that seniors who use screens for social purposes report higher satisfaction levels but often experience increased musculoskeletal pain. Encouraging light exercise, outdoor activities, and intentional breaks from screens can help maintain mobility and overall health.
Headaches: A Hidden Consequence of Poor Posture
Forward Head Posture (FHP), a hallmark of text neck, is one of the leading contributors to tension headaches. Research reveals that over 75% of tension headaches originate from musculoskeletal issues in the neck, highlighting the critical relationship between posture and pain. This is why therapies such as osteopathy, combined with corrective exercises, are proven highly effective in providing relief. Clinical evidence strongly supports the role of postural correction in managing tension headaches. For instance, a study published in Physiotherapy Research International demonstrated significant reductions in both the frequency and severity of headaches following treatments focused on improving cervical alignment.
The mechanics of tension headaches stem from the weight of the head, which, when properly aligned, exerts minimal strain on the cervical spine and surrounding muscles. Your head, weighing 4.5 to 5.5 kilograms, is designed to be evenly supported by the spine when in an upright good posture. However, as the head tilts forward—even at just 15-degrees —this load nearly doubles. At a 45-degree tilt, such as looking at your phone, the strain skyrockets to an astonishing 22 kilograms.
This unnaturally prolonged position overburdens the sub-occipital muscles at the base of the skull, which are responsible for fine head movements and maintaining alignment. Under persistent strain, these muscles can compress the greater occipital nerves, triggering radiating pain that spreads from the base of the skull to the temples and behind the eyes—classic symptoms of tension headaches.
FHP also compresses the intervertebral discs and flattens the natural curve of the neck, a change often visible on X-rays. This increased mechanical stress amplifies the load on the facet joints, intensifying neck tension, reducing the range of motion and causing problems such as spondylitis. Over time FHP creates a vicious cycle: muscular tightness causes nerve irritation, which perpetuates pain, creating more muscular tightness, and therefore chronic headaches.
The impact of FHP extends further. Compression of the vertebral arteries, which supply vital blood flow to the brain, can exacerbate headache symptoms, particularly in individuals prone to migraines or tension headaches. Research published in Neuroscience Letters confirms that FHP significantly reduces cerebral blood flow, causing pain and impairing the brain’s ability to concentrate, process information, and maintain focus.
Adding to this, slouched posture often leads to shallow breathing. When the chest cavity is compressed, diaphragmatic movement is restricted, reducing oxygen intake by up to 30%. This diminished oxygen supply not only exacerbates fatigue but also heightens the severity and frequency of headaches and neck pain, creating a compounding cycle of discomfort.
Poor posture does not just affect the neck and head; it disrupts the entire body’s alignment. As the body compensates for FHP, a cascade of misalignments develops. Thoracic kyphosis (rounded upper back) often increases, leading to a compensatory flattening or excessive curve of the lumbar spine. This chain reaction places undue stress on spinal discs, heightening the risk of chronic pain, reduced mobility, and degenerative conditions such as arthritis and disc degeneration. This is why for any musculoskeletal problem I always include a thorough assessment of my patients posture and alignment. Research in The Spine Journal highlights these long-term consequences, emphasising the critical need for early intervention.
Beyond pain, posture has profound effects on mental and emotional well-being. Studies published in Health Psychology show that upright postures improve mood, resilience, and confidence, while slouched or misaligned postures send stress signals to the brain, activating the body’s “fight or flight” response which can affect our mental health.
Simple adjustments, such as keeping screens at eye level, using supportive seating, and taking regular breaks to move, stretch, and adjust posture, can help prevent headaches. Manual therapies, such as Osteopathy often provides effective pain relief, while corrective exercises support long-term improvements.
If your symptoms persist or recur, I advise seeking advice from a professional with expertise in this area. Osteopaths, physiotherapists, and other skilled practitioners can conduct comprehensive assessments to uncover the root causes of your pain and develop a tailored treatment plan. With effective hands-on therapy, lifestyle and ergonomic guidance, and a commitment to targeted exercises, many individuals experience significant and lasting improvements.
Breaking the Cycle of Text Neck
In today’s tech-driven world, the grip of text neck might feel unbreakable, but the truth is, it is entirely within your power to escape. Far from being inevitable, the cycle of poor posture, discomfort, and long-term damage can be disrupted with awareness, intention, and the right strategies. Research shows that reducing screen time, correcting posture, and tackling discomfort through hands on treatment and corrective exercises can do more than just relieve symptoms—it can in most cases correct posture and restore normal function.
The first step is to make genuine efforts to change your habits. Think about how often you unconsciously hunch over your phone and for how long. It’s easy to slip into a prawn-like posture, scrolling aimlessly through endless feeds, searching for something that feels meaningful. But let’s be honest—how often do you actually find it? Instead of falling into this negative cycle, pause and ask yourself: is this activity truly adding value to my day? If not, it is time to step back and put your phone down. Schedule dedicated times to check emails or social media, preferably on larger screens, and use apps to track and limit your screen time. Small changes here can lead to monumental shifts.
Improve your ergonomics. The way you position your devices and workspace shapes your posture. Elevate your screens to eye level so your head stays neutral and opt for chairs with lumbar support to keep your spine’s natural curve intact. Your desk setup should support you, not strain you—elbows at a 90-degree angle, wrists straight, and everything you need within easy reach. Even lighting matters; good lighting reduces squinting and forward leaning, both of which can sabotage your posture.
Movement is your secret weapon. Even the best ergonomic setup cannot prevent the problems from sitting still for hours. Micro-breaks every 20–30 minutes are fantastic —stand, stretch, or take a quick walk to reset. Follow the 20-20-20 rule to protect your eyes and remind yourself to stay active: every 20 minutes, look at something 20 feet away for 20 seconds. This simple habit can work wonders for your focus, energy, and posture.
Dynamic activities like stretching and walking help reverse the effects of prolonged sitting. Try to walk 10,000 steps per day (don’t walk less than 8,000). Incorporate movements that open the chest, strengthen the upper back, and promote spinal mobility. If you find holding an upright posture feels like a struggle, it is likely because your postural muscles need strengthening. By targeting these areas, you will develop the endurance to stay upright naturally, without discomfort.
Still struggling? Seek help. If you have poor posture or if your experience symptoms visit and expert in your area. Osteopaths, physiotherapists, and other skilled professionals can discover the root causes of your discomfort and provide personalised treatment plans. Hands-on therapies which include a mixture of techniques such as myofascial stretching, joint mobilisation, and soft tissue manipulation, often provide immediate relief. Research published in The Journal of Manual & Manipulative Therapy shows that combining these techniques with customised exercise plans leads to the most lasting results. Hands-on care eases pain, while exercises address the underlying imbalances, creating a long-term solution. Seek an expert which combine both.
Posture Braces: A Short-Term Fix with Limited Long-Term Benefits
Posture braces are advertised as a simple solution for correcting poor posture and alleviating pain. They are typically designed to hold your shoulders back and maintain an upright position. While they may provide some immediate relief, the long-term efficacy of posture braces is often limited, and their passive nature may hinder rather than support sustainable improvements in posture.
In my clinical experience the main limitation of posture braces lies in their passive design. Rather than engaging the muscles responsible for maintaining proper alignment, these supports take over the role of stabilisation, bypassing the body’s natural mechanisms. Over time, this can lead to further weakening of the postural muscles, as the brace does the work that the deep neck flexors, trapezius, and core muscles etc should be performing. Research published in The Journal of Bodywork and Movement Therapies highlights that reliance on posture braces may lead to muscular atrophy and decreased proprioception, as the body becomes dependent on external support rather than developing intrinsic stability.
Moreover, posture braces fail to address the underlying habits and behaviours that contribute to poor posture in the first place. Excessive screen time, improper ergonomics, and lack of movement are the true culprits behind text neck and a forward head posture (FHP). A posture brace may temporarily alleviate strain by repositioning the shoulders and spine, but it does little to tackle these root causes. Without a focus on habit change and muscle strengthening, the benefits are likely to be short-lived, with posture returning to its previous state once the device is removed.
As an osteopath, I rarely recommend posture braces to my patients for these reasons. Instead, I prioritise hands-on treatment, advice and corrective exercises that target the specific imbalances contributing to their poor posture. I use a range of treatment techniques such as myofascial stretching, soft tissue manipulation, joint mobilisation, articulation, and trigger point therapy etc which are proven to be effective. I combine the hands-on treatment with home care advice and tailored exercise programmes to strengthen and stretch the muscles responsible for maintaining proper alignment.
Evidence supports my multifaceted treatment approach. A study in Physical Therapy in Sport found that therapies that also use targeted exercise interventions are more effective in improving posture and reducing pain than the use of external supports like sports taping or braces.
Additionally, retraining postural habits is key to achieving sustainable results. By educating my patients on ergonomics, movement patterns, and the importance of regular breaks, I aim to help them became more aware of their posture and make conscious adjustments throughout the day which in turn creates positive postural habits. Research in Applied Ergonomics highlights that incorporating behavioural changes and habits significantly reduces the prevalence of forward head posture and associated discomfort.
In conclusion, while posture braces may appear to offer a quick fix, they fall short when it comes to delivering lasting benefits. A comprehensive assessment to identify your imbalances, receiving hands-on treatment such as Osteopathy, targeted exercises, and habit retraining is far more effective in addressing the complexities of text neck and forward head posture without the need for external devices.
Doomscrolling: A Cycle of Stress and Strain
Doomscrolling is a perfect example of the addictive nature of our phones—a seemingly harmless habit that can quickly snowball into hours of compulsive, endless scrolling. What normally starts as an innocent glance at the news, or a quick social media check often spirals into hours of unsettling headlines, anxiety-inducing updates, and emotionally charged content.
At the heart of this behaviour lies the brain’s natural negativity bias, a survival mechanism designed to prioritise threats. This is why you are more likely to be drawn to shocking news than happy stories. This negative bias was essential to early human survival, however this now collides with modern algorithms which are designed to keep us engaged. Social media platforms and the news exploit this tendency, deliberately serving us a relentless stream of sensational stories that capture our attention but leave us mentally drained. Research published in Frontiers in Psychology highlights how doomscrolling exacerbates feelings of anxiety, helplessness, and overwhelm, and reinforces a feedback loop of stress and compulsion.
Doomscrolling is not just a mental burden—it’s a physical one, too. The posture we adopt while scrolling mirrors the forward head posture associated with text neck. Hunched over screens, our muscles fatigue, intervertebral discs compress, and circulation slows. This hunched “prawn-like” posture, combined with the heightened emotional state induced by doomscrolling, creates a negative cycle: emotional tension drives further scrolling, while prolonged poor posture worsens physical strain.
Do you doomscroll late night or in bed? Many mistakenly think it helps them to unwind in bed and mentally switch off, however late-night doomscrolling disrupts the body’s natural sleep-wake cycle. The blue light from screens suppresses melatonin production, delaying sleep onset and reducing sleep quality. Combined with the stimulating effect of doomscrolling you are hit with a double serving of disturbed sleep. According to Sleep Medicine Reviews, even minor sleep loss can impair cognitive function, emotional stability, and physical recovery, causing feelings of stress and fatigue.
Its impact on mental health shown to be profound. Social media’s curated content often presents an unrealistic idealised version of life, encouraging toxic comparisons and feelings of inadequacy. For younger users particularly teenaged girls, whose self-esteem is still developing, this can be potentially harmful.
Breaking free from the addictive grip of doomscrolling starts with awareness and a willingness to break ingrained habits. For many, doomscrolling is a way to cope with stress, boredom, or loneliness, but rather than offering true relief, it often leaves you feeling drained and anxious. Recognise and identify what triggers you to doomscroll. Once you understand why you reach for your phone, you can start replacing this behaviour with healthier alternatives that fulfil the same needs without the negative effects.
Instead of just trying to stop, focus on swapping doomscrolling for something that genuinely helps you unwind. If you use it to relax, try a mindful alternative like reading, deep breathing, meditation, or journaling. If it is a way to pass time, engage in activities that stimulate and recharge you—reading, going for a walk, or spending time with friends. Organised activities like fitness classes, creative hobbies, or volunteering add a sense of purpose and connection that mindless scrolling can’t replicate.
Breaking the habit isn’t about deprivation; it’s about finding better ways to spend your time. Be intentional with your choices, experiment with different alternatives, and take control of your attention rather than letting your phone dictate how you feel.
Set clear boundaries with technology and allocate specific times for news or social media and avoid screens altogether before bed. Designate screen-free zones—like the bedroom or dining area. Tools like screen time trackers and app restrictions make it easier to monitor usage, while “do not disturb” modes provide much-needed mental breaks from notifications. It’s ironic how often parents set limits for their children but neglect to apply the same rules to themselves.
Teaching children and adolescents about the risks of doomscrolling and equipping them with strategies to manage screen time helps lay the foundation for healthier digital habits and a balanced relationship with technology.
Doomscrolling might be one of the most pervasive challenges of our digital age, but it’s not insurmountable. With conscious effort, small but intentional changes, and a commitment to developing healthier habits, you can protect your time, your focus, and your well-being. Set boundaries, choose purposeful alternatives, and remember while technology can sometimes feel overwhelming, it’s your relationship with it that ultimately shapes your experience.
Using Technology for Healthier Habits
Screen time management tools are especially useful for creating boundaries with technology. Apps such as Apple’s Screen Time, Android’s Digital Wellbeing, or third-party solutions like Freedom or StayFocusd allow users to set time limits on specific apps or even block access during certain hours. These tools encourage mindfulness by helping users track and evaluate their digital habits, directly limiting social media use and preventing mindless scrolling.
Movement reminder apps are helpful to break the sedentary cycle. Apps like Stand Up!, Stretchly, or integrated smartwatch features send alerts to prompt regular breaks from sitting, telling you it is time to stand, stretch, or walk. I encourage my patients to integrate these small but consistent movements into daily routines, and those that do tell me how much better they feel.
Phone features like Night Shift on iOS or apps like f.lux adapt screen brightness and colour temperature to reduce the amount of blue light emitted during evening hours. Blue light-blocking glasses offer an additional layer of protection, particularly for individuals who spend considerable time in front of screens in the evening and in bed. Reducing blue light exposure not only alleviates eye strain but also helps preserve the body’s natural production of melatonin, supporting better sleep.
Relaxation, mindfulness and mental health apps like Headspace, Calm, or Insight Timer provide guided meditations and relaxation techniques to help manage stress, regulate emotions, maintain focus.
Healthier screen habits are not about avoiding them entirely—it’s about using them consciously with purpose and awareness and developing a balanced relationship with the digital world.
The Role of Professional Help
While self-care strategies, ergonomic adjustments, and regular movement can significantly ease the strain of text neck and excessive screen time, persistent symptoms often require professional help. Osteopaths and other musculoskeletal specialists bring invaluable expertise in diagnosing and treating these conditions, helping individuals not only recover faster but also prevent long-term complications. Research consistently supports the effectiveness of professional treatment in restoring function and alleviating pain, particularly when manual therapy is combined with corrective exercises.
Osteopaths often take a holistic approach. With my patients I combine hands-on treatment, along with home care advice and corrective exercise, addressing both the symptoms and the root causes of text neck. Techniques such as myofascial release, joint mobilisation, soft tissue stretching, trigger point therapy etc have been showing to be highly effective in relieving tension, restoring mobility, and reducing the discomfort and pain associated with forward head posture (FHP). Studies published in The Journal of Manual & Manipulative Therapy highlight that combining hands on therapy with corrective exercise produces superior outcomes for conditions like forward head posture compared to either approach alone.
One of the greatest benefits of seeking professional help is receiving a personalised care plan tailored to your unique postural imbalances and movement patterns. Unlike generic exercise sheets or one-size-fits-all YouTube routines, a targeted approach ensures that each aspect of your condition is addressed with precision. For example, when I treat a patient with weak deep neck flexors and overactive upper trapezius muscles, I prescribe specific strengthening exercises to activate the underused muscles while incorporating myofascial stretching and ELDOA to release tension in the overactive areas. This customised approach combining hands-on treatment, precision exercise programming, and personalised lifestyle and ergonomic guidance, has been shown to provide pain relief and lasting improvements.
If you are experiencing ongoing discomfort, headaches, or any of the issues linked to text neck, seeking professional guidance can make a significant difference. Not only will you receive the right treatment, but you will also gain the knowledge and tools to protect you long-term.
The Dangers of DIY Exercises and Self-Designed Programmes
In the digital age, many turn to ‘Dr Google,’ YouTube, or social media to find exercises and routines for addressing pain or improving posture. While this approach may seem convenient and cost-effective, it can pose significant risks, particularly for those with underlying or undiagnosed conditions. Without a professional assessment, exercises that help one person may exacerbate problems in another, this is the risk of a one-size-fits-all approach.
Take, for example, an individual with an undiagnosed cervical or lumbar disc herniation. Many neck, back and posture programmes use stretches that involve a lot of flexion and rotation. For someone with an undiagnosed herniated disc, these movements increase disc pressure, risking nerve compression and severe pain or tingling in the arms/legs. This is a real problem I see regularly in my clinic. These exercises are not inherently harmful or good, it depends on the person, so how do you know if they are good or bad for you without being examined? Research in The Spine Journal demonstrates the importance of precise movement prescription, noting that improper exercise selection can worsen spinal instability and delay recovery.
The primary issue lies in the lack of individualised assessment. A professional evaluation will identify your muscular imbalances, joint restrictions, and structural issues and this dictates which specific exercises you need for a safe and effective recovery. Studies published in Physical Therapy in Sport emphasise that personalised programmes designed by trained professionals are safer and yield far superior outcomes compared to generic, self-prescribed routines.
While it can be tempting to rely on online resources, safe and effective rehabilitation requires more than following a video from someone who has never met you. It demands an understanding of your body’s unique needs, the expertise to address the challenges, and the ability to adapt as progress is made. DIY exercises, however well-intentioned, can lead to prolonged recovery, increased pain, or even the onset of new injuries. Remember if you have not been examined, then the exercises are a just a best guess. The safest and most effective path is always guided by a professional who will tailor everything to you. Seek advice from a local professional who is experienced in dealing with these issues, I am confident you will be pleased with the results.
Conclusion: A Balanced Relationship with Technology
The impact of text neck and excessive screen time is undeniable, but it doesn’t have to be an inevitable consequence of modern life. While technology is deeply woven into our daily routines, its effects on your posture, physical health, and mental well-being are within your control. The key is awareness, moderation, and proactive change.
Recognising the signs of text neck and taking early action can prevent long-term damage. Simple adjustments, such as raising your screens to eye level, taking regular movement breaks, and practising targeted exercises, can significantly reduce strain. Beyond that, setting boundaries with technology—avoiding doomscrolling, limiting screen exposure, and ensuring screen-free time—can help you restore balance and prevent these habits from becoming deeply ingrained.
If you already experience persistent symptoms, the advice within this article provides a clear path forward. Whether it’s improving your ergonomics, incorporating corrective exercises, or seeking professional guidance such as Osteopathy, there are effective solutions to help. The sooner you make these changes; the sooner you will feel better and greater the chance you have of avoiding long-term issues.
Technology should enhance our lives, not diminish our health. By making small but intentional adjustments, you can break free from the cycle of poor posture and excessive screen reliance, creating a healthier, more sustainable relationship with the digital world.
I hope you have found this article informative, interesting, and helpful.
Warm regards,
Michael Clark
Registered Osteopath
Rehabilitation and Corrective Exercise Specialist
Holistic Lifestyle Coach
Co-founder of Clarks Healthcare
For personalised support regarding any of the issues discussed in this article, if you are experiencing pain or recurring issues, or if you wish to improve your health, consider consulting with me or my team at Clarks Healthcare. You can reach us at 01268795705
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Meet Michael Clark, a registered Osteopath, rehabilitation specialist, and holistic lifestyle coach. As the co-founder of Clarks Healthcare in Benfleet, Essex, Michael, alongside Lisa and their dedicated team, has guided over 8,000 patients towards pain relief and improved health over the past 21 years.
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