HCPC Registered
300+ Reviews 5.0
Insurance Accepted
Quick Summary
Text neck (also called tech neck) is neck pain, stiffness and upper-back ache linked to long periods spent looking down at phones, tablets and screens. It is common — and very treatable. Most cases of acute neck pain settle within about two months, and physiotherapy focused on manual therapy, targeted exercise and posture and ergonomic correction can help ease your pain and restore movement. Where your assessment indicates it may help, shockwave therapy can be considered as a complement to your programme.
What Is Text Neck?
Text neck describes neck pain and related upper-body symptoms associated with sustained forward head posture during prolonged smartphone, tablet and screen use. When your head moves forward of your shoulders, the load on your cervical spine (neck) rises sharply with the angle of flexion.
A widely cited biomechanical study estimated that while the head weighs around 5 kg in a neutral position, the effective load on the neck rises to roughly 18 kg at 30 degrees of flexion and up to 27 kg at 60 degrees — the typical angle when looking down at a phone (Hansraj, Surgical Technology International, 2014). Over time, this sustained load is often accompanied by a muscle imbalance: tightness in the upper trapezius, levator scapulae and chest muscles, with weakness of the deep neck flexors that stabilise your head.
Neck pain is one of the most common musculoskeletal problems in the UK, and it is more common in office and computer workers and in young adults with high daily screen time. A meta-analysis of over 10,000 participants found that smartphone overuse was associated with roughly double the risk of neck pain (Chen et al., Postgraduate Medical Journal, 2025).
Research suggests it is the overall "dose" of sustained positions, low physical activity, stress and poor sleep — rather than posture alone — that drives most neck pain. That is why our management targets the whole picture: building a stronger, more resilient neck and healthier screen habits, not simply telling you to sit up straight.
✓ Neck pain, stiffness or aching, especially after prolonged phone or screen use
✓ Upper back and shoulder ache, often felt across the top of your shoulders
✓ Headaches — tension-type or neck-related (cervicogenic) headaches
✓ Visibly rounded shoulders and a forward head position
✓ Reduced neck movement or a feeling of tightness when turning your head
✓ Tingling, pins and needles or referred discomfort into the arm in some cases
✓ Eye strain and general fatigue after long screen sessions
These symptoms are treatable. Specialist physiotherapy can help.
What Causes Text Neck?
• Prolonged smartphone and tablet use with a flexed neck
Holding devices low and looking down for long, uninterrupted periods sustains neck flexion and loads the joints, discs and muscles of your neck.
It is the cumulative daily dose of time spent in this position — rather than any single bad posture — that matters most.
• Poor desk and workstation ergonomics
Screens set too low, unsupportive seating and a bent-forward sitting position increase sustained muscle tension around your neck and shoulders.
Sitting at a desk for long periods in a poor position is one of the most common causes of neck pain.
• Sedentary lifestyle and weak postural muscles
Low physical activity is a recognised risk factor for neck pain, and weak deep neck flexors and shoulder blade stabilisers make your neck less resilient to load.
People with stronger, better-conditioned necks are less likely to develop persistent symptoms.
• Habitual sustained positions and stress
Staying in one position for long stretches, combined with emotional stress, increases protective muscle tension around your neck.
Repeated daily, these habitual patterns gradually sensitise the structures around your neck and upper back.
• High daily screen time in young people and remote workers
UK adults now average over four hours online each day, rising to more than six hours a day among 18 to 24 year olds, mostly on smartphones.
The shift to home and hybrid working with makeshift set-ups has further increased sustained device use.
How We Treat Cervicogenic Headache at J&J Therapy
We go beyond exercise sheets. Your first session is a full 45-minute assessment AND treatment - so you leave feeling the difference.
Hands-On Manual Therapy
Targeted joint mobilisation and soft tissue techniques to release stiffness and restore movement — from your very first session.
Shockwave Therapy*
Swiss Storz Medical shockwave to reduce chronic tension and trigger points in your neck and upper trapezius. Non-invasive, evidence-based.
Targeted Exercise Programme
Personalised stretches and strengthening to support recovery between sessions and help prevent recurrence.
Shockwave Therapy
.jpg)
Chronic neck tension and trigger points in the upper trapezius and surrounding muscles can be difficult to resolve with exercise alone. Our Swiss-manufactured Storz Medical MASTERPULS shockwave system delivers precise acoustic waves to break down muscle knots, improve blood flow, and support the body's natural healing response.
Swiss Storz Medical MASTERPULS - clinical-grade precision
Non-invasive — no needles, no medication
Stimulates natural tissue repair and blood flow
Typically 3-6 sessions for lasting improvement
Results may vary. Your physiotherapist will recommend the best plan for your specific condition.
When to Seek Urgent Medical Help
While most symptoms are not serious, urgent medical attention is required if you experience any of the following:
Progressive weakness, numbness or pins and needles in one or both arms
Problems with balance or walking, or new clumsiness in your hands
Severe, unremitting or night pain, or fever and unexplained weight loss
Neck pain after significant trauma such as a fall or road traffic collision
FAQs About Text Neck
Is text neck permanent? Can my posture be corrected?
No — text neck is a mechanical, largely reversible problem. Posture and neck conditioning improve with targeted exercise, and reducing your pain does not depend on achieving perfect posture. Most people see meaningful improvement within a few weeks to a couple of months.
How many physiotherapy sessions will I need?
This varies with how long you have had symptoms and your goals. Many people with recent, uncomplicated text neck improve within a handful of sessions alongside a home programme, while longer-standing pain may take longer. Most non-specific neck pain improves within roughly 6 to 12 weeks, and your physiotherapist will give you a personalised estimate after assessment.
Do I need to stop using my phone?
No. The aim is to change the dose and your habits, not to eliminate your devices. Raising the screen towards eye level, taking regular movement breaks, and building neck and shoulder resilience through exercise are more realistic and effective than avoidance.
Can text neck cause headaches?
Yes. Neck-related (cervicogenic) and tension-type headaches are commonly associated with sustained neck tension and forward head posture. Physiotherapy, including deep neck flexor exercise, has been shown to reduce headache frequency and disability.
Do you use shockwave therapy for text neck?
Not routinely, and not as a first-line treatment. Text neck is best managed with exercise, posture and ergonomic correction, and manual therapy. If your assessment identifies specific indications — such as active trigger points in the upper trapezius or a coexisting tendinopathy — radial shockwave therapy with our Swiss Storz Medical MASTERPULS may be added as a complement. We will only recommend it when there is a clear clinical reason.
Not sure this condition matches your symptoms? These related conditions may also be relevant.
This page is for general information only and does not replace professional medical advice.
Reviewed by Lavya Arigalayan, MSc, HCPC Registered Physiotherapist.
Last reviewed: April 2026.