Text Neck Syndrome: Expert-approved ways to save your spine from excess smartphone usage

Symptoms of Text Neck Syndrome: Most common signs of Text Neck Syndrome (TNS) include persistent neck pain and stiffness, which can make it difficult to move the head freely (Image: Canva)

If you prefer texting over calling and spend most of your time on your phone, replying to emails or messages, your neck could be at risk. Constant use of smartphone can lead to an array of health concerns, Text Neck Syndrome (TNS) is one of them.

TNS is a condition caused by prolonged phone use in poor posture. According to a study from the University of Abomey-Calavi in Benin nearly half of the students surveyed experienced symptoms of TNS. This musculoskeletal condition is linked to excessive screen time and can cause persistent neck pain, stiffness, and, in severe cases, nerve damage.

TNS occurs when people spend long hours looking down at their phones, increasing pressure on the neck. The study found that students aged 16–25 were most affected, with women reporting more symptoms than men. When the head tilts forward at a 60-degree angle, a common posture while texting, the neck supports about 60 pounds of pressure, equivalent to carrying a small child. Over time, this strain can lead to chronic pain, reduced mobility, and even spinal misalignment.

Causes of text neck pain: When the head tilts forward at a 60-degree angle, a common posture while texting, the neck supports about 60 pounds of pressure, equivalent to carrying a small child (Image: Canva)

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The study revealed that none of the students surveyed kept their heads upright while texting. Most had their heads bent at an angle of 30-60 degrees, putting significant stress on their neck muscles. The common symptoms of Text Neck Syndrome (TNS) include persistent neck pain and stiffness, which can make it difficult to move the head freely.

Many people also experience shoulder tension and discomfort due to prolonged poor posture. In some cases, numbness or tingling in the fingers or hands may occur, indicating nerve compression from excessive strain on the neck.

Additionally, reduced flexibility in the neck and upper back can develop over time, further limiting mobility and increasing the risk of chronic musculoskeletal issues.

Additionally, the study found that 47 percent of students texted with one hand, while 53% used both hands, often with both thumbs. This frequent motion may contribute to repetitive strain injuries in the fingers and wrists.

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The study highlighted how deeply ingrained smartphone habits have become, revealing that 75 percent of students preferred texting over calling. Additionally, 56 percent couldn't estimate how often they touched their phones per hour, indicating an unconscious dependence on their devices. Most strikingly, 98 percent couldn't count their daily phone interactions, suggesting how seamlessly smartphones have integrated into daily life, often without users even realising the extent of their usage.

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TNS can be prevented with simple adjustments:

• Hold your phone at eye level to reduce strain on your neck
• Take regular breaks from screen time
• Stretch your neck, shoulders, and upper back frequently
• Strengthen your back and core muscles to improve posture
• Physiotherapy, posture correction exercises, and pain management techniques can help reduce symptoms. In severe cases, medical intervention may be necessary. With mindful smartphone use and healthy habits, you can prevent TNS and protect your long-term spinal health.