Neck pain from improper device use: Prevention and treatment

In today’s digital era, smartphones, tablets, and laptops have become inseparable parts of our daily lives. From students attending online classes to professionals working long hours and individuals scrolling through social media, prolonged device use has become routine. However, improper posture while using these devices is leading to a growing health concern—neck pain, commonly known as “text neck”.

When we bend our head forward to look at a phone, the weight on the cervical spine increases significantly. A human head weighs approximately 4–5 kilograms in a neutral position. But when tilted forward at 450–600, the effective load on the neck can increase up to 20–25 kg. This excessive strain puts pressure on the muscles, ligaments, intervertebral discs, and joints of the cervical spine.

Over time, this abnormal stress may lead to muscle fatigue, stiffness, burning pain between the shoulder blades, headaches, and reduced neck mobility. In severe or prolonged cases, it can contribute to cervical spondylosis, nerve irritation, and even bony changes such as osteophyte (bone spur) formation.

Common symptoms

•             Persistent neck stiffness and pain

•             Shoulder and upper back discomfort

•             Headaches, especially at the base of the skull

•             Tingling or numbness in the arms

•             Forward head posture and rounded shoulders

Ignoring these symptoms can worsen the condition and affect productivity, sleep, and overall quality of life.

Prevention: Simple but effective measures

Fortunately, neck pain from improper device use is largely preventable with lifestyle adjustments:

1. Maintain proper posture: Keep your phone at eye level instead of bending your neck downward. While working on a laptop or desktop, ensure the screen is at eye height and your back is properly supported.

2. Follow the 20–20–20 rule: Every 20 minutes, take a short break. Stretch your neck gently, roll your shoulders, and change your posture.

3. Use ergonomic support: Sit on a chair with proper lumbar support. Keep both feet flat on the floor and avoid slouching.

4. Limit continuous device use: Reduce unnecessary screen time, especially prolonged scrolling while lying down.

5. Regular exercise: Strengthening the neck, shoulder, and upper back muscles helps maintain spinal alignment and reduces strain.

Treatment options

If neck pain has already developed, early management is essential.

•             Rest and activity modification: Reduce activities that aggravate symptoms.

•             Hot fomentation: Applying heat helps relax tight muscles and improve blood circulation.

•             Physiotherapy: A structured physiotherapy programme is highly effective. Treatment may include posture correction training, manual therapy, stretching, strengthening exercises, and ergonomic education.

•             Medical consultation: In persistent or severe cases, proper medical evaluation is necessary.

The writer is the chairman and chief consultant at Dhaka City Physiotherapy Hospital, Dhanmondi, Dhaka. Email: dreasin20@gmail.com