An adult head weighs about 10-12 pounds sitting properly stacked over the shoulders. Tip it forward to look at a phone, and the effective load on the neck climbs fast — at a 45-60 degree angle, it can feel like the neck is supporting closer to 40-50 pounds.
Why that adds up
A few minutes of that load isn't the issue — it's the hours a day most people spend looking down at a phone or laptop, stacked over years. The neck and upper back muscles holding that position gradually tighten and fatigue, and the joints underneath start losing their normal range of motion.
What text neck feels like
A dull ache at the base of the skull, tightness across the upper shoulders, and headaches that start in the back of the head are the classic pattern. Left unaddressed, it can progress into a more fixed forward head posture that's harder to reverse.
Fixing it
Adjustments restore motion to the joints that have stiffened up, and targeted exercise rebuilds the muscles that hold the head in a better position. Raising your phone closer to eye level instead of tilting your head down helps prevent it from coming right back.
A habit worth building
Setting a phone reminder every 30 minutes to reset your posture is a small habit that adds up — pair it with regular chiropractic care and most text neck resolves without needing to give up your phone.