Quick Answer
'Text neck' (mobile se gardan dard) is neck pain and stiffness caused by looking down at phones and devices for long periods. Bending the head forward multiplies the load on the neck. It's treated and prevented by raising your device to eye level, taking regular breaks, and doing neck-strengthening and posture exercises. Physiotherapy relieves persistent symptoms.
'Text neck' describes the neck pain, stiffness and headaches that come from spending long periods looking down at phones and tablets. Holding the head forward dramatically increases the load on the neck's muscles and joints.
Symptoms of text neck
Text neck produces familiar symptoms in device users.
- Neck pain and stiffness
- Tension headaches
- Upper back and shoulder ache
- Reduced neck movement
How to prevent it
Simple habit changes make a big difference.
- Raise your phone toward eye level
- Take a break every 20–30 minutes
- Do chin tucks and shoulder-blade squeezes
- Set up screens ergonomically at work
How physiotherapy helps
If text neck has become persistent, physiotherapy relieves pain with manual therapy, restores movement, and strengthens the deep neck muscles. Posture retraining tackles the root cause so symptoms don't keep returning.
Key Takeaways
- Text neck comes from prolonged looking down at devices.
- Raise your device and take regular breaks.
- Neck strengthening and posture exercises help.
- Physiotherapy relieves persistent symptoms.
Frequently Asked Questions
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Medical disclaimer: This article is for general education and is not a substitute for personalized medical advice, diagnosis or treatment. Always consult a qualified physiotherapist or healthcare professional about your specific condition.
