Text Neck: What It Is and How to Fix It

Written By Alison Danielle

What Is Text Neck?

If you spend a lot of time looking down at your phone or laptop, you may have experienced text neck. This common condition happens when the forward tilt of your head puts extra stress on the spine and surrounding muscles. Over time, text neck can lead to pain, stiffness, and posture problems.

At Crater Chiropractic in Medford, Oregon, we see many patients dealing with text neck symptoms — and the good news is, it can be treated and prevented.

Common Symptoms of Text Neck

Text neck doesn’t always show up right away, but some warning signs include:

  • Neck pain or stiffness, especially after screen use

  • Shoulder and upper back tightness

  • Headaches starting at the base of the skull

  • Tingling or numbness in the arms and hands

  • Rounded shoulders and forward head posture

If these symptoms sound familiar, now is a great time to book an appointment with our Medford chiropractic team to get lasting relief.

How to Fix Text Neck at Home

1. Raise your screen
Hold your phone at eye level and adjust your computer monitor so you don’t constantly look down.

2. Take breaks
Every 20–30 minutes, stand up, stretch, and move. Small breaks reduce strain on your spine.

3. Do posture-friendly exercises
Try chin tucks, shoulder blade squeezes, and gentle side-to-side neck stretches. These strengthen and balance muscles that support your posture.

4. Check your workstation
Use an ergonomic chair, sit with feet flat on the floor, and keep shoulders relaxed.

5. See a chiropractor
Professional chiropractic care can correct misalignments, ease tension, and restore mobility. Many of our Medford patients notice quick relief once their spine is properly aligned.

Why Chiropractic Care Works

Chiropractic adjustments target the root cause of text neck by improving spinal alignment and reducing nerve pressure. At Crater Chiropractic, we also provide:

  • Personalized exercises for posture correction

  • Lifestyle recommendations to reduce screen-related pain

  • Natural, drug-free pain relief

This whole-body approach helps prevent pain from returning and supports long-term spinal health.

Book Your Appointment Today

Don’t let text neck become a long-term problem. If you live in Medford, Oregon or the Rogue Valley and struggle with neck pain, stiffness, or posture issues, our team at Crater Chiropractic is here to help.

Book an appointment with us today and take the first step toward healthier posture, lasting pain relief, and better spinal health.

Alison Danielle