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You go to turn your head and feel a sharp pinch.
Or by the end of the day, your neck and shoulders feel like they’ve been carrying a backpack full of bricks — even though you haven’t lifted a thing.
What’s going on?
Well, there’s a good chance it’s your phone.
The very one you’re reading this on.
The Truth About Text Neck
It’s not just stiffness.
It’s not just poor posture.
Text neck is reshaping your spine.
Each time you crane your head forward to read or scroll, your neck loses its natural curve — and your spine pays the price. Over time, your muscles strain to hold up your head, which can weigh as much as 60 pounds of force at a 60° angle. That’s like having a 6-year-old sitting on your neck… all day.
Phones aren’t going away. Neither are laptops.
But you can change how you interact with them — and that can change everything.
Three Things You Didn't Know About Text Neck
1. It’s Not Just Neck Pain — It’s a Full-Body Collapse
Your spine is designed with a graceful S-curve:
Inward at the neck
Outward at the mid-back
Inward again at the low back
But every time your head creeps forward, that alignment collapses. Your shoulders round, your chest caves, and suddenly your whole structure shifts into defense mode. You’re no longer working with gravity — you’re fighting it.
2. It Builds Up Fast — Like Carrying a Child on Your Spine
The average head weighs about 10–12 pounds. But tilt it just one inch forward, and that pressure multiplies. At a 60° angle, the strain can reach 60 pounds. You may not notice it at first — but the fatigue, tension, and postural fatigue accumulate quickly.
This affects more than your neck. It can lead to:
Headaches
Dizziness
Jaw tension (TMJ)
Shallow breathing
Reduced blood flow to the brain
Brain fog and low energy
3. It’s Not Just a Habit — It’s a Nervous System Pattern
When your body gets used to a forward-leaning posture, it begins to feel "normal." The muscles, joints, and even breath patterns reorganize to support this collapsed structure. To shift it, you don’t just need exercises — you need awareness and consistent, gentle reset movements.
Quick Self-Check: Is Your Head Helping or Hurting You?
Let’s do a 1-minute posture reset:
Sit or stand naturally.
Imagine your chin is resting on a tray — not tilted up or down.
Without moving your chin, slide your head straight back until your ears stack over your shoulders.
Notice what feels tight or unfamiliar — that’s your body waking up.
Relax your shoulders and stay here for a breath or two.
That position is where your head wants to live.
Simple Neck Reset Movements
While sitting or leaning back in a chair:
Chin Tuck & Head Nod:
Gently glide your head back
Trace a tiny arc with your nose (like a pen is taped to the tip)
Do 5 slow nods each way
Relax your shoulders and breathe
Doorway Chest Opener:
Stand in a doorway
Place one arm at 90° and lean forward gently
Add a chin tuck and turn your head both ways
Do both sides for 30–60 seconds
Full Neck Reset (Advanced):
Chin tucked
Look slowly over one shoulder
Keeping your chin tucked, draw a wide arc across to the other side
Repeat slowly, once each direction
Stop if you feel tingling or radiating pain — stick with the nods
Why This Matters
When you restore alignment, you:
Reduce tension in neck and shoulders
Improve blood flow to the brain
Breathe more fully
Increase clarity and energy
Decrease jaw and headache tension
Reconnect with your natural center
This isn’t about perfect posture — it’s about restoring your relationship with gravity.
A Daily Micro-Habit That Changes Everything
Before you text, pause:
Tuck your chin gently
Bring your phone up to about eye level
Rest your elbows on your sides
Let your neck curve naturally
One conscious moment — repeated daily — can undo a thousand unconscious ones.
So what did you notice today?
Did you feel tightness in your chest, neck, or jaw?
Did your breath shift with even a small movement?
Let this be your starting point. A simple reset. A return to alignment.
Your body is not working against you — it’s just waiting for you to listen.
See you next time,
—Dr. Melanie