Text Neck Syndrome: The Hidden Cost of Screen Time

Do you often massage your neck, after having been on your phone or laptop for hours? That discomfort may not be just a minor strain — it could be Text Neck Syndrome (TNS).

What is Text Neck Syndrome (“TNS”)?
TNS is a modern health issue caused by prolonged forward bending of the neck while using digital devices. The average human head weighs about 5 kg, but when tilted at a 45-degree angle, it exerts nearly 22 kg of force on the neck. This repeated stress leads to stiffness, pain, and, in severe cases, long-term spinal problems.

Alarming Facts About TNS
● Studies show that an average person spends 4-5 hours daily on their phone, leading to nearly 1,400 hours of excess stress on the neck per year.
● The number of people experiencing neck pain has increased by 60% in the last decade due to prolonged screen time.
● Research links prolonged neck flexion to chronic musculoskeletal disorders.

Signs You Might Have TNS
● Frequent neck pain or stiffness
● Shoulder tightness
● Reduced range of motion
● Headaches that start at the base of the skull
● Numbness or tingling in the arms

How to Prevent and Fix TNS
● Keep Your Screen at Eye Level
Avoid tilting your head forward. Your monitor’s bottom edge should be at or slightly above eye level.

● Take Regular Breaks
Follow the DS 30-30 rule—take a 30-second break every 30 minutes to reduce neck strain.
● Strengthen the Neck and Shoulders
Simple exercises can help:
    Chin Tucks – Pull chin slightly backward to align the spine.
    Neck Tilts – Tilt head side to side, holding for 10 seconds.
    Shoulder Rolls – Roll shoulders up, back, and down slowly.


Improve Posture
Sitting upright with shoulders relaxed and back straight or infact 100-110 degree prevents unnecessary strain.

Use Voice Commands and Hands-Free Devices
Reducing the need to look down at a screen by using voice-to-text features or hands-free calling can significantly reduce neck strain.

The increasing reliance on digital devices makes Text Neck Syndrome a growing concern. However, small changes in posture, frequent breaks, and simple exercises can prevent long-term discomfort. Technology is here to stay, but so is the need for maintaining spinal health.

Article by Rashmi Kedia