The hidden burden of your smartphone: how forward head tilt impacts your spine
We’re all guilty of it- scrolling through messages, emails, or social media with our heads bent over our phones. We do it all the time without even realising or thinking about it. But what many people don’t realise is just how much strain that seemingly harmless habit puts on your spine. At Bramhall Physio, we’re seeing a growing number of patients suffering from neck, shoulder, and upper-back pain caused by one simple thing: poor smartphone posture.
How much weight is your neck really carrying?
Your head isn’t light: the average adult head weighs around 12lb (roughly the same as a medium-sized bowling ball). When your head is balanced directly over your shoulders- in other words, at 0 degrees of forward tilt- that’s all the weight your spine has to support.
But every time you tilt your head forward, the load on your neck increases dramatically:
0 degrees: 12lb
15 degrees: 27lb
30 degrees: 40lb
45 degrees: 49lb
60 degrees: 60lb
At a 60-degree angle (the typical “texting” posture), your neck muscles and cervical spine are supporting the equivalent of a 6 year old child sitting on your head. Over time, that constant strain can lead to muscle fatigue, tension headaches, stiffness, disc compression and even early degenerative changes in the cervical spine.
How your smartphone is changing your posture
When we spend hours every day looking down, our body begins to adapt. The neck and shoulders roll forward, the upper back rounds, and muscles like the trapezius and levator scapulae tighten. The result? What’s often called “text neck”- a modern posture problem linked directly to screen use.
If you’re feeling regular tension around your neck and shoulders, dull aches between your shoulder blades, or tingling sensations in your arms, your smartphone might be a key culprit.
How to reduce the strain from smartphone use
At Bramhall Physio, we encourage small, consistent changes to protect your spinal health:
Lift your phone: Bring your device up to eye level rather than bending your neck down.
Take breaks: Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for at least 20 seconds.
Stretch and strengthen: Gentle neck and upper-back exercises can help restore alignment and relieve tension. Our physiotherapists can recommend exercises to help.
Book a postural assessment: Our physiotherapists can identify imbalances, relieve tight muscles, and help you build better habits.
Support from Bramhall Physio
Smartphones aren’t going anywhere, but pain and poor posture doesn’t have to be part of the picture. Whether you’re experiencing stiffness, persistent discomfort or want to prevent problems before they start, our expert physiotherapists in Bramhall, Stockport can help.
Contact Bramhall Physio at our Cheshire clinic today to book a consultation and give your spine the support it deserves.