Since their introduction and rapid adoption in the mid-2000s, smartphones have become an integral part of daily life—not only by consolidating multiple technologies into a single device, but also by helping us stay connected with family, friends, clients, and colleagues. However, alongside these benefits, a growing body of evidence points to significant downsides. Excessive smartphone use has been linked to poorer mental health—particularly among teens and young adults—and may also negatively affect physical health.
Most notably, smartphone use typically involves prolonged downward gaze. While this posture may seem harmless at first, over time the body adapts by rounding the shoulders and shifting the head forward from its normal centerline. Beyond its impact on physical appearance, forward head posture places increased strain on the muscles and tendons of the neck and upper back that work to support the head. This pattern has been colloquially referred to as “tech neck” or “text neck.” In addition to neck pain, forward head posture may increase the risk of headaches as well as pain in the thoracic and lumbar regions of the spine. Moreover, screen time is often sedentary time, and excessive device use is associated with prolonged sitting and reduced physical activity—factors that can elevate overall chronic disease risk.
A 2017 study found that smartphone use tends to peak during young adulthood, with approximately 1 in 5 university students meeting criteria for smartphone addiction—defined as a pattern of compulsive smartphone use marked by loss of control, psychological distress when use is restricted, and continued use despite negative impacts on daily functioning, relationships, or health. Women were found to be at greater risk than men. In addition, up to half of young adults exhibit problematic smartphone-related behaviors, suggesting that these devices exert a substantial influence on this population.
To help curb excessive smartphone use, consider the following strategies: turn off non-essential notifications; establish phone-free times (such as before bed) and keep the phone in another room to reduce temptation; avoid bringing the phone into the restroom; use “Do Not Disturb” mode during focused tasks; install third-party apps to track and limit daily screen time; delete time-wasting apps; rediscover hobbies to fill leisure time; keep a paper book on hand for passive commutes or waiting periods; and tell friends and family about your goals so they can provide accountability and support.
Finally, if you are experiencing chronic spinal pain related to prolonged smartphone use, consider consulting a doctor of chiropractic. Chiropractors can provide in-office care to help reduce pain and disability, as well as prescribe simple exercises and posture strategies that can be performed between visits to help restore healthy spinal alignment.