INSIGHTS BY DR. SAMIR PILANKAR, ROBOTIC KNEE &  ORTHOPAEDIC SURGEON

In today’s digital world, people spend hours every day looking down at mobile phones,
tablets, and laptops. According to orthopaedic surgeon Dr. Samir Pilankar, this
forward-bending posture—popularly known as Text Neck Syndrome—is fast becoming
one of the most common causes of neck pain, headaches, upper-back stiffness, and
even early cervical spine degeneration in young adults.
The human head weighs around 4–6 kg, but when it tilts forward at 45–60 degrees, the
effective load on the neck increases to 22–27 kg, placing enormous pressure on the
cervical spine. Over time, this leads to muscle imbalance, disc strain, nerve irritation,
and chronic postural problems.
Dr. Samir Pilankar is a highly acclaimed joint replacement and arthroscopy
surgeon with over 25 years of experience, widely regarded as one of Mumbai’s
foremost orthopaedic experts. He has received advanced training at some of
Europe’s most prestigious orthopaedic institutions across Switzerland, Spain, and
Germany, where he refined his expertise in cutting-edge joint preservation, minimally
invasive techniques, and advanced reconstructive surgery. His exemplary work has
earned him numerous prestigious honours, including the Abdul Kalam Award, the
Times Icon Award (2022), and the Times Trendsetter Award (2025). He has also
been featured in India Today’s list of Top Orthopaedic Surgeons 2025, reaffirming
his leadership and excellence in modern orthopaedic practice.
A passionate advocate for preventive musculoskeletal health, Dr. Pilankar is the author
of the bestselling book “Better Posture, Better Life”, available on Amazon, through
which he continues to inspire individuals to adopt healthier habits and protect their joints
for life.
Here are Dr. Pilankar’s top 7 expert-approved strategies to prevent and correct text-
neck posture.

1. Lift the Screen to Eye Level — Never Bend the Neck Down
The simplest and most effective change is to bring the phone up to eye level instead
of dropping the head.
Dr. Pilankar emphasizes:
– Keep your chin parallel to the floor

– Hold the phone at chest or eye height
– Avoid looking down for long periods
This instantly reduces strain on the cervical spine and upper-back muscles.

2. Follow the 20–20–20 Rule
Every 20 minutes, take a 20-second break and look at something 20 feet away.
This relaxes:
– Neck muscles
– Eye muscles
– Shoulder girdle
– Upper-back stabilizers
For people who work on screens for long hours, this rule significantly reduces
cumulative strain.

3. Strengthen the Neck and Upper-Back Muscles
Weak neck muscles are more vulnerable to forward-head posture.
Dr. Pilankar recommends daily exercises:
– Chin tucks
– Scapular retraction (pulling shoulder blades back)
– Isometric neck strengthening
– Wall posture alignment exercises
Stronger supporting muscles prevent the head from drifting forward during device use.

4. Use Two Hands, Not One
Holding the phone with one hand tilts the neck and rotates the spine, causing
asymmetric strain.
Using both hands:
– Balances posture
– Reduces shoulder elevation

– Keeps the phone more central
– Supports the elbow position
This small adjustment prevents muscle imbalance and nerve irritation.

5. Avoid Using Devices While Lying Down
Using phones or tablets in bed forces the neck into extreme flexion or awkward angles.
Dr. Pilankar warns that this habit is responsible for:
– Early morning neck stiffness
– Headaches
– Poor sleep quality
– Fatigue of neck stabilizing muscles
Using devices only when sitting upright provides far healthier posture.

6. Perform “Screen Break Stretches” Every Hour
Simple hourly stretches can undo the effects of prolonged device use:
– Neck extension stretch
– Upper trapezius stretch
– Chest-opening stretch
– Shoulder rolls
– Gentle neck rotations
These movements restore blood flow and relieve muscle tension caused by sustained
forward posture.

7. Limit Continuous Screen Exposure, Especially for Children
Children and teenagers are at highest risk because their cervical spine is still
developing.
Dr. Pilankar recommends:
– No screens during meals

– Screen use limited to short sessions
– Device-free evenings
– Encouraging outdoor play or physical activity
– Using stands to keep tablets at eye level
Early correction prevents long-term cervical degeneration in young users.

WHY TEXT NECK MUST NOT BE IGNORED
According to Dr. Samir Pilankar, text-neck is not just a postural nuisance; it is a
progressive orthopaedic condition that can lead to long-term complications. With
repeated forward bending, cervical muscles overstretch while others become chronically
tight, creating an imbalance that forces the spine into unnatural alignment. Over time,
this increases stress on the cervical discs, speeding up wear-and-tear changes such as
disc bulges, spondylosis, nerve compression, and headaches.
Patients often report symptoms such as shoulder heaviness, tingling in the fingers,
upper-back fatigue, and reduced neck mobility. These are early warning signs that must
not be ignored. With proper awareness, posture correction, strengthening, and
ergonomic habits, text-neck can be prevented or reversed before it leads to irreversible
spine damage.