Text neck: how mobile phone use affects the cervical spine

Nearly all Brazilians with internet access go online via mobile phones, spending up to nine hours a day browsing on screens, according to data from the Continuous National Household Sample Survey (PNAD Contínua), conducted by the Brazilian Institute of Geography and Statistics (IBGE).

One consequence of this behaviour is the development of pain and tension in the cervical spine, shoulders and upper back. According to the Ministry of Health, this issue already affects at least 27 million people in the country.

Among the factors behind the problem is keeping the head bent for extended periods while typing or browsing on smartphones, tablets and laptops. Excessive time spent using these devices has fuelled the so-called “mobile phone body” syndrome, or “text neck”, a repetitive strain injury that is becoming increasingly common among people aged 18 to 29.

“The trigger for fatigue and discomfort lies in the combination of prolonged time in front of screens, too little variation in posture and a drastic reduction in bodily movement throughout the daily routine,” explains Jéssica Bianca de Souza, coordinator of the Physiotherapy course at Centro Universitário Integrado de Campo Mourão, in Paraná, and a Master in Society and Development.

Intense pressure on the cervical spine

In a neutral, upright position, aligned with the body, an adult head weighs around 5 to 6 kg. However, when the neck bends at an angle of 45° to 60° to look at a social media feed or send messages on a mobile phone, the pressure placed on the cervical spine can rise to as much as 27 kg.

Sustaining this load for hours places severe strain on the muscles, ligaments and intervertebral discs. It may lead to serious complications, including bone deformities, inflammatory processes, muscle strain and worsening slipped discs.

The effects are not limited to adults: among children and teenagers, the issue is also linked to sedentary lifestyles. “Replacing physical activities with screen time harms cardiometabolic health, physical fitness and sleep quality during stages of full development. That is why it is essential to encourage play, sport and outdoor exercise, while setting limits on recreational use of devices,” Jéssica Bianca de Souza points out.

The myth of perfect posture

Contrary to popular belief, preventing this pain does not mean holding the body at a 90-degree angle for long periods. “We should not create the notion that there is a perfect posture that must be maintained at all times. Our bodies were made to move. Rather than trying to remain for hours in a position considered ideal, it is more important to avoid spending too long without changing posture,” the physiotherapist says.

Tips for adapting your routine

According to the specialist, effective prevention should centre on ergonomic surroundings, frequent changes of position and making movement a habit. To reduce the effects of screens in everyday life, she recommends five behavioural measures and workspace adjustments:

1. Smartphones: raise the device slightly towards eye level to reduce head tilt. Whenever possible, hold it with both hands and use both thumbs. When lying down, keep your back supported by the mattress and bring the mobile phone into your line of sight.
2. Computers and monitors: adjust the screen so that the neck remains in a neutral position. The chair should support the lower back, while the feet must rest fully on the floor or on a footrest.
3. Ergonomics: use laptop stands and supports that keep the arms relaxed and the spine properly supported.
4. Movement at work: take short breaks. Stand up, walk briefly and move your shoulders, spine and neck to interrupt the cycle of muscle fatigue.
5. Exercise routine: maintain regular strengthening and mobility practice. Stretching for a few minutes is of little use if the rest of the day involves six hours of inactivity.

“In cases of frequent pain, joint stiffness, tension headaches, tingling or loss of strength, it is necessary to seek medical or physiotherapy advice immediately, without ignoring the body’s warning signs,” Jéssica Bianca de Souza stresses.

Benefits of physiotherapy

For people seeking to protect their wellbeing, physiotherapy is a valuable ally. It corrects alignment deviations, improves flexibility, restores range of movement, helps prevent atrophy and builds muscle tone and physical endurance.

“The aim is to preserve, develop or restore the individual’s maximum functional capacity and independence at every stage of life. Beyond easing pain, treatment reorganises the biomechanics of the spine and retrains daily habits,” Jéssica Bianca de Souza concludes.

By João Alécio Mem