Text Neck, Desk Posture and Screen-Related Neck Pain

Neck pain that usually starts as an ache at the end of the working day. After a long day at the screen you may feel tightness across the shoulders, sometimes a headache creeping up from the base of the skull. Patients call it text neck, tech neck, desk neck or office neck and it was once known as secretaries neck. After 39 years of treating office workers, drivers and now more young people and teenagers, I can assure you it is a common complaint. Causes have just changed over time as tech has developed and lifestyles have changed.

Text neck is not a medical diagnosis. It is a shorthand for neck pain linked to how we use phones, computers, laptops and sit at our desks. It relates to our posture and the hours we spend in a hunched over and curled forward posture.

This page looks at what the label really means, what the research shows, how to set up your desk, use your phone and adjust your car to give your neck a better chance and where chiropractic care fits in to that care package.

“my headaches have significantly reduced since having chiropractic treatment”
“I had been suffering from headaches and neck pain for around 18 months and having tried different types of medication with little success. I decided to book an appointment with Leslie. I explained my symptoms and following an examination, Leslie was quickly able to identify the cause of my discomfort. Leslie was reassuring, thorough and set out a treatment plan. I attended regular appointments and my headaches have significantly reduced since having chiropractic treatment. I wouldn’t hesitate to recommend his service for headaches I thought couldn’t be helped!”
Lizzie W

What is Text Neck and habits affecting your neck

Text neck describes neck pain and stiffness attributed to a prolonged hunched position looking down at a phone or screen.

Bearing in mind that a human head weighs between four and five kilograms and as it drops forward into cervical flexion the muscles at the back of the neck, particularly the upper trapezius and cervical erector spinae muscles, have to work harder to hold it up and support it.

Over hours, that sustained load can leave joints irritated and muscles aching. The related idea of forward head posture, where the head sits ahead of the shoulders, can often be blamed. Research wise, forward head posture is associated with neck pain in adults, but studies in adolescents found no link.[1]

Posture is one factor among several others, it matters alongside how long you hold any one position, your general physical habitual daily activity, your sleep and stress levels. Necks dislike being still far more than they dislike any single position itself.

Driving posture and your headrest

Neck pain from driving needs a mention of its own. A seat reclined too far pushes the head forward of the body; a headrest set too low gives no support and if there were to be a rear-end collision your neck could have less protection.

I suggest you set the top of the car seat headrest level with the top of your head and position it close to your skull, bring the seat back nearer to the upright position and on longer drives stop and get out and move as often as possible. Your neck will notice the difference more than you expect. There is some detailed advice on seat posture and positioning when driving on this blog post.

Explore our neck and headache guides

Neck pain, headaches and migraines: the main guide

Neck pain and stiffness

Headaches and migraine

When the neck causes symptoms elsewhere

Related guides

Other areas of the body

Bones and joints

More from us

Advice from Leslie about what causes Text neck

Phone use is one of the obvious causes. Research pooling over 10,000 people found those who overused a smartphone had roughly twice the chance of neck pain, although the studies were cross-sectional and of moderate quality, so they show association rather than proof of cause.[2] Laptops are another repeat offender because the screen and keyboard are joined together and the screen is nearly always too low. Add long uninterrupted hours of sitting, a computer monitor positioned off to one side, perhaps a chair with no support and the effort and stress of keeping the shoulders raised and the neck almost always carries the cost. Neck pain from phone use and neck pain from driving often combine in the same person: a commute, eight desk hours and then an evening scrolling on the phone.

Leslie Budzynski sitting at his desk in his treatment room at Bournemouth Chiropractic explains all about text neck and screen related neck problems

Symptoms of screen-related neck pain

The pattern for this type of neck pain is more time-based rather than movement-based. The neck feels fine in the morning and aches by mid-afternoon. There is tightness or burning across the tops of the shoulders, a feeling of carrying tension, sometimes a headache at the end of the working day. Turning the head usually still works; it is the sustained head positions that hurt. That is what separates this from an acute episode of mechanical neck pain, where a stiff or cricked neck sharply limits movement in one direction. The two do overlap and long desk hours are one of the main triggers for those acute episodes. Pins and needles, numbness or pain running down the arm are not part of text neck and need proper assessment.

graphic for text neck, tech neck and screen neck which also shows the positioning of a car seat head rest

Further Advice to Help Avoid Pain from Tech Use

Phone use: Avoid prolonged looking down at the screen and take regular movement breaks.

Driving in the car: Position the top of the head rest with the top of the head. Adjust your car seat to relatively upright rather than heavily reclined and sit close enough to the steering wheel that your should blades remain in contact with the seat.

Desk ergonomics: The top of your screen should be at or just below eye level with your keyboard close enough so your elbows for a 90 degree angle. Keep your feet on the floor and change position often.

How Chiropractic Might Help you

The pain behind the text neck label is usually mechanical: restricted cervical joints and overworked muscles. Embarking on chiropractic care may help by mobilising those restricted joints, easing tension in the upper trapezius muscles using soft tissue work and, just as importantly, reviewing and changing the habits that keep recreating the problem. I spend a good part of these consultations discussing and advising practical, ergonomic advice: raising the screen to eye level, a separate keyboard for laptop users, the phone brought up rather than the head brought down, a movement break every 30 to 45 minutes and simple stretching and strengthening exercises.

The evidence supports that combination. A systematic review of workplace interventions found moderate-quality evidence that neck and shoulder strengthening exercise reduces neck pain in symptomatic office workers,[3] and manual therapy combined with exercise outperforms exercise alone for non-specific neck pain.[4] UK guidance likewise recommends staying active and addressing what keeps the pain going.[5]

Most people notice change within a few weeks once treatment and workstation changes run together. The plan is individual: a long distance driver, a surgeon and a sixth-former with a phone habit need different lifestyle and habit advice.  I examine everyone and conduct a thorough consultation and examination before I recommend anything or embark on a treatment schedule.

If you think your neck pain is being caused by your desk ergonomics or screen or phone use then come and talk it through. I offer a free 15-minute consultation, you can come in for a short no-obligation chat with no examination or treatment.

Book a free consultation

Or call for a chat on 01202 937568

Red Flags

Screen-related neck ache is almost never a sign of anything serious in the vast majority of cases and addressing and improving your desk and work setup and lifestyle habits and it is usually safe to start treatment straight away. A short list of exceptions matters, though.

See your GP first if neck pain comes with fever, unexplained weight loss, a history of cancer or follows an accident or fall. Go to A&E if you develop a sudden severe headache, problems with balance or walking, loss of bladder or bowel control or numbness or weakness in both arms or legs.

None of these fit the desk and phone story and if none apply, conservative care and sensible changes might be the right starting point.

Book your first chiropractic appointment 

Your first visit covers a full case history and may include discussing your work setup, screen hours, seating and driving positions. I conduct an examination of your neck, shoulders and upper back and neurological tests if anything points beyond muscle and joint problems. I explain what I find and agree a plan with you, which may usually include advice on changes at your desk as well as chiropractic treatment.

Frequently Asked Questions

The pain and discomfort is real; the label of the word text neck is informal. Text neck is not a formal diagnosis but a popular name for neck pain linked to phone and screen habits. The underlying problem is usually ordinary mechanical neck pain driven by sustained positions and too little movement. That is good news and it usually responds to the same care and sensible changes as other mechanical neck pain.

Chiropractic care may help with text neck. The underlying pain is usually mechanical neck pain, which chiropractors routinely treat and I can combine treatment with advice on your desk, phone and driving setup, plus strengthening exercises, which carry reasonable evidence in office workers.[3] What I will not promise is a fix while the habits of tech use stay the same. Chiropractic treatment and personal habit change work together or not at all.

Worry less about posture, more about stillness and time. Studies in adolescents  for now, found no clear link between forward head posture and neck pain,[1] so a slouching teenager is not storing up inevitable damage. Hours of being sedentary matter more. Encourage movement, sport and breaks rather than nagging about sitting up straight. Take persistent pain, pins and needles or headaches seriously enough to have them assessed.

Positioning your screen at eye level and roughly an arm’s length away, places it directly in front of you at the desk. I suggest a separate keyboard and mouse if you use a laptop. Try to make sure your chair supports your lower back with your feet flat on the floor. When using your mobile phone raise it towards eye level rather than looking down on it in your lap. Then the most important part: get up and move every 30 to 45 minutes, because no posture is going to be great if your body is held in one place all day.

Forward head posture, rounded shoulders and text neck do not usually cause permanent damage to your neck or spine. There is no single “perfect” posture and healthy people naturally adopt a variety of positions throughout the day.

However, staying in one position for prolonged periods, especially looking down at a phone or computer can place extra strain on the muscles, joints and ligaments of the neck. This may contribute to neck pain, stiffness, headaches and muscle fatigue, and can aggravate existing conditions such as cervical spondylosis.

The best solution isn’t perfect posture, it’s regular movement. Change position often, take frequent breaks, strengthen your neck and upper back muscles and set up your workstation correctly. A strong, adaptable neck is more important than maintaining one “ideal” posture.

Whatever is causing your text neck or desk related neck pain, come and find out

Long hours at a screen or desk take a toll on the neck in more than one way and an advisable first step is nearly always a proper assessment. If pain and discomfort are getting in the way of your day-to-day life, I'd happily see you to find out whether chiropractic may help. During your consultation I'll take a full medical history, examine you carefully and answer your questions about what is going on.If you need more information before booking then I offer a free 15 minute chat

Text neck and screen-related neck pain is a very common reason people contact me here in Bournemouth and Poole.

In many of the cases I see, chiropractic care is a very well-tolerated option worth considering for this type of screen and desk-induced pain and I'll explain clearly whether chiropractic is likely to help you in your particular case. If I think you'd be better served by your GP, a specialist or another practitioner, I'll say so and help point you in the right direction. Either way, you'll leave knowing more than when you arrived.

There's no pressure and no obligation, just come in, get assessed and let's find you a way forward.

The first step is just a conversation. Call or message me, whatever's easiest and we'll take it from there.

References for this article on text neck

[1] Mahmoud NF, Hassan KA, et al. The relationship between forward head posture and neck pain: a systematic review and meta-analysis. Current Reviews in Musculoskeletal Medicine. 2019;12(4):562-577. https://doi.org/10.1007/s12178-019-09594-y

[2] Association of smartphone overuse and neck pain: a systematic review and meta-analysis. Postgraduate Medical Journal. 2025;101(1197). https://doi.org/10.1093/postmj/qgae200

[3] Chen X, et al. Workplace-based interventions for neck pain in office workers: systematic review and meta-analysis. Physical Therapy. 2018;98(1):40-62. https://doi.org/10.1093/ptj/pzx101

[4] The combined effects of manual therapy and exercise on pain and related disability for individuals with nonspecific neck pain: a systematic review with meta-analysis. Journal of Manual & Manipulative Therapy. 2023;31(6). https://doi.org/10.1080/10669817.2023.2202895

[5] National Institute for Health and Care Excellence. Clinical Knowledge Summary: Neck pain, non-specific. Available at: https://cks.nice.org.uk/topics/neck-pain-non-specific/

Photo and poster references:

  1. Côté P, Wong JJ, Sutton D, et al. (2016)
    Management of Neck Pain and Associated Disorders: A Clinical Practice Guideline from the Ontario Protocol for Traffic Injury Management (OPTIMa) Collaboration.
    Journal of Orthopaedic & Sports Physical Therapy, 46(11), 907–971.. Evidence-based recommendations for managing and preventing mechanical neck pain. Emphasises education, posture, exercise and activity rather than prolonged rest.
  1. American Physical Therapy Association (APTA)
    Clinical Practice Guidelines: Neck Pain Revision (2017/2018 updates). Supports ergonomic advice combined with movement and strengthening exercises.
  1. Szeto GPY, Straker LM, O’Sullivan PB. (2005)
    A comparison of symptomatic and asymptomatic office workers performing monotonous keyboard work. Manual Therapy, 10(4), 270–280. Demonstrated differences in head and neck posture associated with neck symptoms.
  1. European Agency for Safety and Health at Work (EU-OSHA)
    Working with Display Screen Equipment. Recommends: Screen approximately at eye level. Elbows around 90°. Feet supported on the floor or footrest. Frequent posture changes.
  1. Health and Safety Executive (HSE), UK. Working with Display Screen Equipment (DSE). UK guidance on workstation setup including monitor height, chair adjustment and keyboard position.
  1. National Institute for Occupational Safety and Health (NIOSH) Computer Workstations eTool. Evidence-based workstation recommendations widely used in occupational medicine.
  1. Hansraj KK. (2014)
    Assessment of stresses in the cervical spine caused by posture and position of the head.
    Surgical Technology International, 25, 277–279. Popularised the increased cervical loading associated with increasing neck flexion while looking down at a phone. Although the exact force estimates have been debated, the paper helped illustrate why prolonged neck flexion increases cervical loading.
  1. Straker L, Coleman J, Skoss R, et al. (2008) A comparison of posture and muscle activity during tablet computer, desktop computer and paper use. Applied Ergonomics. Shows handheld device use tends to increase neck flexion compared with desktop setups.
  1. SAE International / Automotive ergonomics literature
    Head restraints are designed so that the top of the restraint is approximately level with the top of the head, and as close to the back of the head as practical to reduce whiplash risk.

Medical Disclaimer

The information on this website is for general informational purposes only and does not constitute medical advice, nor is it a substitute for diagnosis, treatment, or guidance from a qualified healthcare practitioner. If you have any health concern, please consult your GP or another appropriately qualified clinician. Chiropractic treatment isn’t suitable for everyone. Suitability is assessed at your initial consultation, with referral to another healthcare professional made where appropriate. Treatment outcomes vary between individuals, and no guarantee of results is made or implied.

Practitioner: Leslie Budzynski D.C. | Doctor of Chiropractic | GCC registration: 00043 | BCA membership number: 0072

© 2026 Bournemouth Chiropractic Clinic Ltd. Company number 16589293.
Registered Address Suite 9 Pine Court Business Centre, 36 Gervis Road, Bournemouth, United Kingdom, England, BH1 3DH. Website by 3mil