How Your Phone is Wrecking Your Spine & What to Do About It

Let’s be honest—we all love our phones. They wake us up, help us work, keep us connected, and let us binge-watch cat videos at 2am. But there’s a dark side to this tech love affair—your phone might be slowly wrecking your spine. Sounds dramatic? Maybe. But if you’ve ever found yourself hunched over your screen, neck craned like a giraffe trying to sip a latte, you’re not alone—and your body isn’t loving it.

The Rise of ‘Text Neck’

Welcome to the era of tech neck, also known as text neck. This condition comes from hours spent looking down at phones and tablets, putting unnatural pressure on your neck and spine. In fact, the average human head weighs about 5kg, but when you tilt it forward just 45 degrees to check your texts, that force can increase to over 20kg. That’s like wearing a small child around your neck all day. No wonder you're sore.

Common symptoms include:

• Neck pain or stiffness

• Tension headaches

• Shoulder and upper back pain

• A subtle but persistent hunch 

Why It Matters

This isn’t just a mild inconvenience. Over time, poor posture can lead to long-term spinal issues, reduced mobility, and even affect your breathing and digestion. And here’s the kicker: even if you’re active, working out regularly, or seeing a physio now and again, that daily phone posture can undo a lot of your progress.

The Good News: You Can Fix It

Thankfully, you don’t need to go full digital detox (unless you want to). A few smart habits and tweaks can make a massive difference.

1. Lift It Up

Hold your phone at eye level whenever possible. It might feel odd at first, but your neck will thank you. Bonus: people will think you’re taking a selfie, which is great for confidence.

2. Set Tech Time Limits

Apps like Screen Time or Digital Wellbeing can help you track how much you’re on your phone. Cut it down where you can, and take regular breaks—every 20 minutes, look up and stretch for 20 seconds.

3. Stretch It Out

Here are a few quick stretches you can do daily (or sneak into your lunch break):

• Neck rolls – gentle circles in both directions

• Chin tucks – pull your chin straight back (not down) to align your spine

• Shoulder blade squeezes – imagine trying to pinch a pencil between your shoulder blades

4. Strengthen What Supports You

Exercises that target your upper back and core are essential. A physiotherapist can tailor a plan specifically for you—especially if you’ve already got some stiffness or pain. At our physio clinic London, we see this all the time. Smartphone-related posture issues are on the rise, but they’re 100% treatable with the right support. And no, we won’t tell you to ditch your phone completely.

When to Call in the Pros

If you’ve got persistent pain, tingling, or you’re noticing a serious change in posture, don’t tough it out. Our experts at Ultra Sports Clinic specialise in helping tech-savvy Londoners get back to feeling like themselves again—minus the neck ache.

For physiotherapy London, get in touch with Ultra Sports Clinic.