Since their widespread adoption in the mid-2000s, smartphones have become essential tools in daily life. They combine multiple functions into one device and play a key role in keeping people connected with family, friends, clients, and colleagues. Despite these advantages, increasing research indicates that there are notable drawbacks. Excessive smartphone use has been associated with poorer mental health, especially among adolescents and young adults, and can also have negative effects on physical well-being.
A particular concern is the posture often assumed while using smartphones—a sustained downward gaze. While this position may appear harmless initially, persistent use encourages the body to adapt by rounding the shoulders and pushing the head forward, away from its natural alignment. This position, commonly known as “tech neck” or “text neck,” not only alters physical appearance but also increases strain on the neck and upper back muscles and tendons that support the head. This can lead to neck pain, a greater likelihood of headaches, and discomfort or pain in the thoracic and lumbar spine. Additionally, smartphone use is generally sedentary, and extensive screen time correlates with prolonged sitting and reduced physical activity, which are both risk factors for chronic diseases.
Research from 2017 highlighted that smartphone use is highest during young adulthood. About 20% of university students demonstrated signs of smartphone addiction—a compulsive usage pattern characterized by losing control over usage, experiencing psychological distress when not using the device, and continuing use despite adverse effects on daily activities, relationships, or health. Women were identified as being at a higher risk compared to men. Furthermore, up to 50% of young adults displayed problematic behaviors related to smartphone usage, underscoring the considerable influence these devices have on this age group.
To help manage and reduce excessive smartphone use, several strategies may be helpful: disable non-essential notifications; designate periods of time when the phone is not used, such as before bed, and leave the phone in a different room; avoid bringing the phone into the bathroom; activate “Do Not Disturb” mode during important tasks; use third-party applications to monitor and set limits on daily screen time; remove apps that contribute to wasted time; engage in hobbies as alternative leisure activities; carry a paper book to occupy waiting periods or commutes; and share your goals with friends and family to gain additional support and accountability.
If you find that persistent spinal pain is related to extended smartphone use, consulting a chiropractic physician may be beneficial. Chiropractors offer in-office treatments aimed at reducing pain and improving function, and can recommend simple exercises and posture corrections to perform between visits, aiding in the restoration of healthy spinal alignment.
