When someone does a lot of texting, they tend to tilt their neck downward to the phone they are holding for long periods of time creating pain and discomfort in the neck, known as “text neck”. This is similar to the phrase “tech neck” where any type of technology may be used, including laptops, tablets, desktops, and phones. Any time you hold your head out of its proper alignment for any length of time you create a strain on your neck, which causes pain and inflammation of the tendons and ligaments in the neck.

Since the pandemic, cell phone use has increased by over 54%. More people are texting and using their phones for social media, gaming, and work. Over 37% are texting more, increasing the incidents of “text neck”. This impact on the neck from the head being held out of alignment explains why many companies take care when setting up workstations to ensure that their employees are in the proper ergonomic position to prevent “tech neck”. However, since the pandemic, many people are working from home and most do not create a proper workstation; they sit with laptops on the couch, or on a table at an improper height. Whatever is causing the strain on your neck, whether it is texting, use of other electronics or something else, receiving care for the pain is crucial so it does not get worse. Learning techniques and exercises to prevent reoccurrence is also critical.

Premier Pain Management treats neck pain regardless of the cause. When your head is in a neutral position, upright and balanced evenly over the cervical spine with your chin parallel to the floor, it weighs about 10 to 12 pounds. The more you tilt your head forward, the greater the strain on the spine, the neck, the upper back muscles, and the tendons, up to 60 pounds of pressure from the weight of the head. This creates inflammation, stiffness, and pain, and can progress into headaches, weakness, and even numbness and tingling in the arms and hands. Premier Pain Management can determine by examination the best treatment for neck pain. Using a variety of treatment options can help to reduce your pain and increase your flexibility and mobility, as well as educate you on techniques and exercises for preventing future occurrences of neck pain.

Preventing neck pain from using your phone or other electronics is as simple as ensuring that you keep your head and body in the proper neutral position while you use your phone or other devices. It is also important to rest and stretch periodically. Use apps on the phone to help you with reminders scheduled for your breaks. The following exercises will help you to strengthen your neck and relieve tension, pain, and stiffness.

5 Simple Exercises for Text Neck or Tech Neck

Exercise 1

While standing, place your feet flat on floor with arms relaxed by your side.

Reaching your right hand over your head, grab the top left side of your head. Tilt your head toward your right arm while gently applying pressure to deepen the stretch.

Hold for 30 seconds.

Slowly return the head to a neutral position, then repeat on the other side.

Exercise 2

While lying face down on the floor, with a towel under the forehead, place arms on either side of the head, elbows bent at a 90-degree angle with arms on floor palms down.

Raise arms up pinching shoulder blades together, keeping elbows at a 90-degree angle.

Lift forehead straight up off the towel about an inch and hold for 10 seconds.

Slowly relax and lower head down to towel and arms back to the floor. Repeat 5 times.

Exercise 3

While sitting with your shoulders back and your head in an upright, neutral position, place two to three fingers on your chin.

Tuck your chin to your chest and gently pull your head back, using fingers to hold chin down.

Hold for 30 seconds, then relax and return the head to the neutral position.

Repeat 5 times.

Exercise 4

Stand with your back against the wall and heels about 4 inches from the wall, arms straight down at the sides.

Pull your head straight back to touch the wall without raising your chin.

Raise arms straight up in front of you to shoulder height, while keeping back and head flat against the wall.

Spread arms straight outward at shoulder height until they touch the wall.

Raise arms upward against the wall to touch together above the head. The Head, back, and arms should all maintain contact with the wall.

Slowly lower arms back to shoulder height while maintaining contact with the wall.

Bring arms back out in front of you, then down to the sides in one slow movement.

Repeat 5 times.

Exercise 5

Stand straight with feet shoulder-width apart and hold a hand towel rolled up behind your back with both hands, arms straight down.

Lowering left shoulder as far as possible, tilt head to the right shoulder with ear pointing toward the shoulder, don’t raise right shoulder, keep it relaxed while pushing down with a left shoulder.

Hold for 10 seconds, then repeat on the other side.


Visit Premier Pain Management for an evaluation of your neck pain and a personalized treatment plan. Using a variety of treatments, can relieve your neck pain and help you to strengthen the back and neck muscles to prevent further injury. Contact Premier Pain Management today for relief from neck pain.

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