Is your smartphone ruining your spine? Here's the truth about your phone posture

Your neck might be bearing the weight of a toddler. 'Text neck' is rising fast—especially among young adults. (Image: Pexels)

In today's digital age, smartphones are inextricably linked to daily life. Whether texting or scrolling social media or binge-watching shows, most of us are fixated on our screens for multiple hours of the day. This consistent forward-bending posture has resulted in an increasing concern for spine specialists: what has come to be known as "text neck," or "smartphone spine."

According to Dr. Naveen Pandita, Consultant – Spine Surgery & Spinal Deformity at Max Super Speciality Hospital, Vaishali, what may seem like pennant habits can lead to debilitating conditions over time. When your head is positioned down, it puts significant strain and weight on the cervical spine, resulting in postural issues, muscle strain, stiffness, and the potential for life-long spinal issues if ignored.

Text neck is on the rise for those aged 20-35, and the symptoms– chronic pain, and spinal alignment– can last for a very long time. Awareness as well as early treatment is key to preserving spinal heath and wellness given our screen time relationship.

Also Read: Too much screen time? Here’s how to protect your child’s eyes

How your smartphone posture may be impacting your spine and overall musculoskeletal well-being:

1. The Head-Forward Posture Effect

When your head is tilted forward for you to see your phone, the load your neck handles greatly increases. A typical adult head weighs approximately 5–6 kg when in its neutral position. But when the head is flexed at a 45-degree angle, it can put the amount of stress equivalent to almost 20–25 kg on your upper spine and neck. This, in due course of time, can cause wear and tear of the vertebrae, disc issues, and fatigue of muscles.

2. Rounded Shoulders and Back Strain

Frequent slouching to engage in phone usage causes shoulder forward rolling and atrophy of muscles in the upper back. The resulting poor posture may develop a condition called "kyphosis"—excessive forward curvature of the upper spine, particularly in teenagers and young adults. It can also lead to chronic tension and pain in the shoulders and upper back.

3. Higher Chances of Spinal Disc Problems

Poor posture can lead to repetitive strain that causes bulging or herniated discs in the cervical (neck) and thoracic (mid-back) areas. These conditions have the potential to press nerves and lead to feelings of neck ache, arm tingling, headaches, or even less mobility.

4. Breathing and Digestive Impact

Slouching for extended periods does not only impact the spine. It can press the chest cavity and limit lung space, causing shallow breathing. Furthermore, a leaning-forward position can impact your stomach organs, impact your digestion and creating conditions like acid reflux.

5. Mental Health and Energy Levels

When you change your posture, you change your mood. Research has shown that standing up straight provides higher energy, higher self-esteem. Whereas slumping can promote stress, fatigue, and low mood. Smartphone posture could therefore play a subtle role in worsening mental health.

Although technology is not going anywhere, how we use it must change for our sake. Make a point to hold your phone at eye level, break frequently, stretch regularly, and exercise your neck and back muscles. A few changes today can avoid a multitude of spinal problems tomorrow. So the next time you grab your phone—check your posture first before scrolling

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis