How To Avoid Neck, Back, and Shoulder Pain From Using a Smartphone

Are you experiencing pain or discomfort in your neck, upper back, or shoulder from mobile device usage? You’re not alone—I’ve definitely noticed these complaints on the rise and I’ve had several clients see me specifically to address these symptoms.

The truth is, we live in a hyper-connected world where most of us are constantly on our mobile devices, whether we’re texting friends, watching videos, checking the news, working, playing games, looking things up, or swapping between different social media apps. And if you’ve got a busy life like me, you’re probably doing most, if not all, of these things while on the go. 

The good news is that there are simple solutions for preventing and relieving mobile device related neck, upper back, and shoulder pain. The great news is that these solutions won’t interfere with our need to stay connected. Because, come on, do you really think I’m going to ask you to cut back on screen time? 

Mobile device related repetitive strain injuries 

Tenderness, stiffness, or tingling in your neck, upper back, and shoulder that’s associated with mobile device usage is likely a result of overuse from stressing the same muscles through repetition or maintaining the same posture for long periods of time.

Go to your local coffee shop and watch closely. When most people are on their mobile device, they’re looking down at their device with their head and neck forward, their upper back slouched, and their arm held in front of their body. 

People hold these abnormal postures like statues for hours throughout the day while using their mobile devices. It’s no wonder their neck, upper back, and shoulder are screaming at them and research shows that these are the most common parts of the body mobile device users complain about. 

These issues, known as repetitive strain injuries, impact muscles, nerves, tendons, and ligaments. Depending on the severity, repetitive strain injuries can take anywhere between a few weeks to six months to heal. 

I’ve experienced mobile device related repetitive strain...

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