27kg of Strain on Your Neck

We live in a world dominated by looking downwards.

A 2024 government report states that 36% of us are spending 5 hours a day on our phones (1). 60% of those spending more than 3 hours a day are aged 26 and under. 30% of us spend 3 hours or more a day on leisure, and 24% spend 3 or more hours for education.

Your head weighs around 4–5 kg (about the weight of a bowling ball). When it sits directly above your shoulders, your neck handles that load well.

But when you tilt your head forward to look at your phone, laptop, or tablet, the load on your neck increases dramatically. At around 45–60 degrees, your neck may be supporting over 27 kg which is a huge amount neck strain (2). Even at 15 degrees, the load nearly triples to around 12 kg. Imagine holding your arm out in front of your body for hours - your shoulder would become incredibly sore.

This extra load creates short- and long-term issues if repeated. It can irritate joints and muscles, leading to the familiar combination of neck stiffness, headaches, and tight shoulders. Over time, it may also contribute to postural changes.

Your body, including your neck, was designed to move - not hold the same bent position for hours.

What can we do?

Phones are highly addictive, so reducing unnecessary use is a good start. Try using focus mode, switching to grayscale, keeping your phone out of reach, turning off notifications, or deleting time-wasting apps.

From a physical perspective, regular movement is key. Gently moving your neck through its full range by looking up, down, left, right, and rotating through range, 30–50 reps spread across the day can help offset prolonged postures. Aim to do this consistently, rather than leaving it until discomfort builds.

At the clinic, we find hands-on treatment goes a long way in reducing neck tension. If you’re struggling with stiffness from excessive looking down, osteopathic treatment can help alleviate symptoms and reduce the short- and long-term impact.

References:

1.      Department of Infrastructure, Transport, Regional Development, Communications and the Arts. (2024). Telecommunications usage survey report. Australian Government.

2.      Research S. Stress On The Spine: The Downside Of Prolific Social Media Use [Internet]. Australian Spinal Research Foundation. 2016. Available from: https://spinalresearch.com.au/stress-on-the-spine-the-downside-of-prolific-social-media-use/