There is no denying that technology has transformed the way we live, but we are spending more and more time glued to our mobile devices.

Australians spend 10 hours and 24 mins on average engaging with their mobile devices every day. Within five minutes of waking up in the morning 35% of us check our phones, and 70% use their phones during mealtimes with family and friends. This excessive reliance on digital services is taking a toll on our bodies.

Looking down hunched over mobile devices puts excessive strain on the neck which can cause neck pain. This is now commonly referred to as ‘text neck.’

Here are some ways to help avoid text neck and other spinal health issues resulting from poor posture and excessive use of mobile devices:

Change the way you hold your phone: Bring the screen to eye level so your head is not slouched forward. This way you don’t have to be in a forward-head posture for long periods of time.

Take regular breaks from mobile devices. For example, don’t use your phone while commuting.

Get social with family and friends. Have a ‘no phone’ policy during dinner. You’ll enjoy your meal even more without the distraction.

Stretching can help alleviate neck pain and discomfort caused by text neck. Seek advice from Dr Paije about stretching exercises that are suitable for you. Depending on your circumstances, Dr Paije may suggest a variety of techniques to help improve range of motion and function of your neck.