Is Your Smartphone Causing 'Tech Neck' and Early Arthritis?
Scrolling, texting, working, watching—our smartphones have become an essential part of daily life. But have you ever considered what all that screen time is doing to your body? If you’ve ever felt stiffness, aching, or even headaches after a long session on your phone, you might be experiencing tech neck—a modern problem with long-term consequences.
And it’s not just about discomfort. Research suggests that poor posture from excessive screen use could even contribute to early arthritis. Let’s take a closer look at what’s happening beneath the surface.
What is Tech Neck?
Tech neck (also known as text neck) is caused by constantly looking down at your phone, tablet, or laptop. Holding your head in this position puts excessive strain on your neck and upper back, leading to:
Stiffness and tension in the neck and shoulders
Headaches and eye strain
Nerve compression causing tingling or numbness in the arms
Weakness in neck muscles, making posture problems worse over time
How Your Phone Could Be Aging Your Spine
Your head weighs around 5-6kg (11-13lbs), but when you tilt it forward at a 45-degree angle, the force on your spine increases to around 22kg (49lbs)—the equivalent of carrying a seven-year-old child on your neck! Over time, this repeated strain can:
Accelerate wear and tear on spinal discs
Cause degenerative changes that may lead to arthritis
Increase the risk of disc herniation
Lead to chronic pain and mobility issues
Could Tech Neck Lead to Early Arthritis?
Osteoarthritis (arthritis caused by wear and tear) is often associated with aging, but bad posture can speed up this process. The strain from looking down at your phone can:
Increase joint inflammation, leading to stiffness and pain
Cause bone spurs, where the body tries to compensate for excess pressure
Lead to cartilage breakdown over time, increasing the risk of arthritis in the cervical spine (neck)
How to Prevent Tech Neck and Protect Your Spine
The good news? You don’t have to ditch your phone—but you can improve how you use it. Here’s how:
✔️ Hold Your Phone Higher – Bring your phone up to eye level to reduce strain. ✔️ Take Breaks – Follow the 20-20-20 rule: every 20 minutes, look up for 20 seconds, 20 feet away. ✔️ Stretch & Strengthen – Simple neck and upper back exercises can help maintain good posture. ✔️ Adjust Your Work Setup – If you work on a laptop, use a stand to keep the screen at eye level. ✔️ See a Specialist – If you’re experiencing persistent pain, an osteopath or sports therapist can help with posture correction and spinal health.
Final Thoughts
Smartphones aren’t going anywhere, but that doesn’t mean your posture has to suffer. Being mindful of your screen habits and making small adjustments can help prevent tech neck and even reduce your risk of early arthritis. If you’re experiencing ongoing discomfort, it’s worth seeking professional advice before it leads to long-term problems.