Today, mobile phones are no longer just convenience. Instead, they have become an indispensable necessity of everyday life.

Beyond communication, we use apps like Netflix and YouTube for entertainment. We play mobile games to distract ourselves from a lengthy bus ride. Some of us even work from our devices by replying to important work emails!

Mobile devices have brought with them bountiful benefits across various aspects of life and it seems like most of us can’t go a day without using our phone.

But did you know that poor posture from excessive mobile phone usage could lead to a variety of bodily issues?

Have Chronic Pain? Your Mobile Phone Might be the Culprit

Have Chronic Pain? Your Mobile Phone Might be the Culprit

Do you stream movies on your mobile phone and watch them as you commute?

Are you hooked onto mobile phone games that you spend hours and hours playing and staring at the screen while commuting or in bed after a long day?

While mobile phone usage isn’t the sole culprit of chronic pain, sometimes using a device for extended periods of time can lead to discomfort especially since you are more focused on your mobile activity rather than your posture.

Using a mobile phone (or a device or laptop) for long periods of time requires one to lean one’s head forward and look down. This puts stress on the muscles, ligaments and tendons that support your head. The average human head weighs about 5 kg – that’s how much pressure you are putting on your upper body!

1. Text Neck

Yes, text neck is a real medical condition. It is a term coined by American chiropractor DR DL Fishman.

In a nutshell, text neck describes repeated pain in the neck and stress injury as a result of excessive slouching and use of handheld devices like mobile phones, tablets, or even gaming consoles.

Without corrective action, it could lead to headaches, reduced mobility and growing pain during neck flexion.

2. Upper Back Pain 

Ever felt soreness in your upper back? Your poor posture might be the cause.

Like we mentioned earlier, the act of leaning your head forward and looking down puts stress on the spine. Without a break, this could cause soreness in the upper back.

For instance, if you are constantly looking down, you put your neck in a difficult situation and your back will need to support your head. This puts stress on the shoulders and the muscles in between the shoulder blades.

3 Quick Tips to Avoid Neck Pain 

3 Quick Tips to Avoid Neck Pain

It’s never too late to make a change in your bad habits for good health! If you ever feel pain at your neck and upper back, make sure you use our tips.

1. Maintain Proper Alignment

Most of us have a bad habit of looking down and slouching when using our phones. Instead, bring your device up to eye level and ensure your chin remains parallel to the floor. For instance, when watching a movie on your phone at home, stack it on some books so that it is at eye level. Avoid watching your movies as you lay in bed as doing so could hurt your eyesight as well.

Poor posture can lead to a huge variety of health issues. Here are 2 of them that are often associated with excessive mobile phone usage.

2. Stretch Your Neck and Upper Back

Light stretches and exercises, if done regularly, could help relieve tension and enhance neck and upper back flexibility. Set aside at least 10 minutes each day to give your neck and upper back.

Here’s are some simple stretches you could do to get started.

3. Take Regular Breaks

It’s easier said than done to take a break from your device especially when you are engrossed in your game or addressing an important text. But try to schedule some breaks in between to stretch your neck and upper back and rest your eyes. Go for a short walk or simply close your eyes for a few minutes.


At the end of day, just remember the harmful effects of a “text neck” and keep your neck healthy with these simple tips. They can surly improve your neck and spine health and overall quality of life.


1 year ago. Dr. Bryan came into AXA Insurance for a roadshow campaign. That’s how I met Dr. Bryan who helps to diagnose my neck pain issue.
After every adjustment, I could always feel much more relaxed and feeling much more rejuvenated. Neck is not as stiff as before.
Overall, feels very comfortable seeking treatment at equilibrio.

Serene Ng

I’ve been patient of Dr. Bryan since July 2015 and my quality of life because of the spine adjustment of Dr. Bryan been back into good condition. I highly recommend equilibrio Health for the good service and friendly stuff and most especially the treatment from Dr. Bryan.

Christine Solfelix


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