01454 314 460 / M. 078 4645 2000 hayley@hjtherapies.co.uk

Here at HJ Health & Sports Therapies Yate we see a large number of clients with upper back, neck and shoulder tension and pain.

You may have heard the term ‘Text Neck’ in the news, on social media or just chatting amongst friends. Text Neck is a result of staring down or staying hunched over an activity for too long. This posture isn’t exactly new but because of the vast increase in the number of mobile devices, our addiction to them has multiplied the amount of time we spend hunched over.

On average your head weighs around 10 lb. With a healthy spine, you never have to think about that weight, your neck manages it with ease. As you bend your neck forward, the stress on your cervical spine increases hugely.


    Neutral Spine Position           Quick Glance at Phone          Engrossed in phone activity
     10 pounds of pressure        15-25 pounds of pressure          35-50 pounds of pressure

Whilst staring down at your phone, the stress on your cervical spine has increased to 50lb! Now take into consideration that you can spend up to 5 hours a day staring at your phone and this all adds up to extreme stress on your neck.

Text neck has been linked to headaches and neurological issues.

The most common symptoms are neck pain and soreness, upper back pain, shoulder pain and tightness. Nerves may become pinched and cause possible neurological symptoms which can radiate down your arm and into your hand.

What can I do?


Regularly throughout the day, stop to stretch your neck. Tilt your head from left to right a few times. Look over your left shoulder and then slowly turn your head to look over the right shoulder. Roll your shoulders backwards and then forwards.

Raise the phone. Move the phone up closer to eye level so the head does not have to be tilted forward

Take frequent breaks. Spend some time away from the phone.

If you need help with upper back, shoulder and neck pain, please give us a call to arrange an appointment for assessment, treatment and advice on stretching/strengthening going forward to avoid recurrence.