Can Looking at Your Phone Cause Neck Problems?

November 2, 2021 0 Comment

Experiencing Neck Pain & Headaches – Might Be Your Phone

Can Looking at Your Phone Cause Neck Problems? | Muscle Activation San Jose

How long do you estimate you look at your phone each day? Add up the time checking the weather, watching videos, swiping your social media, texting friends, playing games — it adds up fast. That’s a lot of time spent looking down and at a small screen. So most definitely looking at your phone for long periods of time can strain your neck and more!

Neck and shoulder strain can also be caused by a screen that is too high or low. If the screen is too high, you’ll bend your head backward to gaze up, and if it’s too low, you’ll bend your neck forward.

However, you may be unaware that keeping connected necessitates repetitive activities that can harm various body parts. Repetitive strain injuries are on the rise as a result of talking, texting, and swiping on mobile devices.

All of that time spent staring down at your phone or tablet might cause neck and upper back problems. Pain, muscular spasms, and stiffness in the neck, upper back, and shoulders can result from keeping your head bent for long periods of time.

Tips For Neck Pain Relief

  • Limit the amount of time you spend on mobile gadgets.
  • Keep an eye on your posture. Consider keeping your head in a neutral position and pulling your shoulder blades into your back pockets.
  • When at all feasible, keep the gadget at eye level.
  • Take a lot of breaks.
  • Exercise on a regular basis. Back and neck strength and flexibility have been found to help the spine withstand additional stress.
  • We’re here to assist you. Visit a physical therapist who can examine you thoroughly and establish a treatment plan tailored to your needs.

Exercises For Neck Pains  


By pulling your shoulders down and back and encouraging neck mobility, the exaggerated nod balances out the downward/forward head posture.

  • At your desk, start by sitting or standing comfortably with your shoulders relaxed. Close your mouth and look up at the ceiling, teeth touching but not clenched.
  • Take a moment to relax your jaw and open your mouth. Check to see if you can move your head back an inch or two (typically you can).
  • Keep your head motionless and close your mouth by bringing your lower jaw to your upper jaw. A stretch should be felt in the front of your neck.


As yoga stretches the neck and hamstrings, it may also combat stiff hips and neck caused by too much sitting.

  • Remove your shoes and place your feet hip-distance apart to begin. Bend forward, allowing your arms to rest on the floor. If it’s difficult, only extend your arms as far as you can without straining.
  • Bend your knees and elevate your feet off the ground, palms facing up, to slip your hands underneath your feet.
  • Allow your toes to enter the creases of your wrists. Relax your head and press onto your palm with the balls of your feet. At least three deep breaths should be taken here.

Chin Truck

Chin tucking is a simple exercise that may be done at your desk, at a stoplight, or even at a work meeting. 

  • Keep your chin parallel to the floor and sit tall in a chair. As if you were forming a double chin, gently draw your head and chin back, without tilting your head in any direction. Check to see if your head is pushed back. You should feel a stretch at the back of your neck.
  • Imagine a thread tugging your head upwards, as if you were a puppet, and intentionally lengthen your neck. Push the base of your skull away from the base of your neck with your hands. Relax your jaw while taking three deep breaths in this position
  • Your chin should be pushed forward. Repeat.
Joint pain specialist, MAT

Free Assessment & Consult

People of all ages who use hand-held devices can suffer from neck pain. As the frequency of use increased, so did the severity of the symptoms. If these tips don’t provide the relief you need, schedule a free consultation and get answers right away. We see many clients with a combination of issues and pains. We are here to help!

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