In today’s digital age, neck pain from mobile use has become a common complaint. Long hours spent looking down at phones, tablets, and laptops put significant strain on your neck and upper back muscles. At Arunalaya Physiotherapy Clinic, we often see patients with what is now commonly called “text neck” or “tech neck.”
But the good news? With a few simple changes and exercises, you can prevent and even reverse this discomfort.
Why Does Your Neck Hurt After Using Your Phone?
When you tilt your head forward to look at a screen, your neck has to support more weight. Over time, this posture:
Strains the cervical spine and surrounding muscles
Causes muscle knots and stiffness
Can lead to chronic pain and even nerve compression
Common habits causing neck pain:
- Looking down for long periods
- Poor posture while sitting or standing
- Holding your phone too low
- Not taking breaks
- Poor sleeping posture after device us
How to Prevent or Fix Neck Pain
1️ Improve Your Posture
- Hold your phone at eye level to keep your head upright.
- Engage your core muscles and keep your shoulders back.
- Use an ergonomic chair or cushion if sitting for long hours.
2️ Limit Screen Time
- Set daily limits on non-essential screen use.
- Use voice assistants or desktop computers for longer tasks.
3️ Try These Stretches & Exercises
Do these daily or several times a day if you use your phone a lot:
Neck Stretches
- Chin Tucks – Gently pull your head straight back and hold for 5 seconds.
- Side Neck Stretch – Tilt your head toward your shoulder and hold for 15–30 seconds.
- Upper Trapezius Stretch – Gently pull your head to one side using the opposite hand.
Strengthening Exercises
- Scapular Squeezes – Squeeze your shoulder blades together and hold for 5 seconds.
- Wall Angels – Stand against a wall and move your arms like a snow angel.
When Should You See a Physiotherapist?
Visit Arunalaya Physiotherapy Clinic if you experience:
- Pain lasting more than a few days
- Numbness, tingling, or weakness in arms or hands
- Pain radiating to your shoulder or hands
- Difficulty turning your head or moving your neck
Our team can help with accurate diagnosis and personalized treatment plans to relieve your pain and restore healthy movement.
Book Your Appointment Today
Don’t let neck pain hold you back. Schedule a consultation with Dr. Chakshu Arora and the expert team at Arunalaya Physiotherapy Clinic.
Call us or WhatsApp us to book your session today.
