Im going to start by guessing your current posture! Don’t change or move a muscle. But chances are your reading this slumped in your office chair at work or on a mobile device – phone or tablet.

If your on your mobile, your arms are bent at your side, your shoulder’s are rounded and your head is tilted down on a steep angle.

If your on your laptop or at your desk, your head is tilted forward, your shoulders are rounded and curved, with your lower back slouched.

Am I right?

The problem is, it is this position which is most likely causing the pain you are feeling in your neck shoulder, and back. It may also be the cause of your headaches, and certainly a contributing factor to the stiffness and tightness across your shoulders or lower back.

We call this posture “TEXT NECK”. But I dot text that much I hear you saying! Text Neck is not just a problem specific to texting. Its an email problem, a gaming problem, its a problem when we are slouched over our phones with poor posture. Be it at home, the office, the tram the train, its anywhere you sit for long periods of time with poor posture, staring at a device.

The average human head weighs about 4.5kgs in its neutral position ( To find this position line up your ear with your shoulder). For every inch you move forward the pressure on your spine doubles. So when you have your device in your lap, your neck is going to feel like its holding up 15kgs! No wonder the muscles in your neck and shoulder are sore!

For those of you with small children…. imagine walking around with your 4 year old hanging from your neck all day! Doesn’t sound like fun does it?

Adults are thought to spend about 2-4 hours per day checking emails, texting, gaming or on social media sights. With high schoolers spending even more time. Thats equates to between 700 and 1400 hours a year of strain placed on your neck and shoulders.

This forward head posture can become permanent over time. Changing the natural curve of your neck, to a more straighter or reversed curve is becoming more and more prevalent in our community. It is this change in the natural spinal curve which places more stress and strain of the muscle ligaments, disc and joints causing your pain.

So you mother was right all these years when she said..”careful it may stay like that!”

While it is nearly impossible to avoid the technologies that cause these issues, it is advised to try and make every effort to look at your device with a neutral spine and avoid spending hours each day hunched over,

So what can you do?

  • Be body aware. Take note of where your head is in relation to your shoulders. Keep your feet flat on the floor. Roll your shoulders back.
  • Hold your device higher and at a better angle, so your head is not tilted down so far.
  • Stretch your neck and shoulder muscles regularly.
  • Take a short walk, this will help with blood flow.
  • Take a break from your device.
  • Undertake a program to ensure you have good shoulder and neck stability.

If you want more information on how we can help you avoid the pain and irritation caused by spending too much time on your device please feel free to get in touch with us at