Category: Back Pain | Author: Stefano Sinicropi | Date: January 13, 2026
Back pain is no longer only associated with an aging population. Working in the field, we’re increasingly seeing more young adults in their forties, thirties and even twenties present to our office with neck and back pain. So what’s driving this rapid increase in spine pain cases, and more importantly, what can we do to fix it? We explore the answers to those questions in today’s blog on back pain in young adults.
What’s Causing More Cases Of Neck And Back Pain?
The driving force behind an increase in neck and back pain cases is something that almost every adult has with them during their day. We’re talking, of course, about the cell phone. 30 years ago, cell phones were basically non-existent, and now the vast majority of adults in the US have one. It is a wonderful tool that can keep us connected to one another, allow us to snap a picture at a moment’s notice or look up helpful information at the push of a button, but it should come as no surprise that the rise in back pain has correlated with a rise in cell phone adoption.
Many Americans stare at an electronic device for hours each day, and if that electronic device is a cell phone that involves craning their neck forward to look at their device, the neck and spine can suffer. You really don’t need to shift your head forward much at all to put increased stress on your spinal column. Just a 15 percent tilt puts 25 pounds of stress on your neck, and a 45 percent tilt exceeds 50 pounds of stress on your neck. That’s noticeable in the moment, but if you hold that position for an extended period, it only amplifies the total strain on your neck and its supporting structures.
Whether we’re sitting or standing, if we’re looking down at our cell phone, it’s likely that we need to tilt our head forward in order to see the screen. If you’re looking down at your phone repeatedly throughout the day or for hours at a time when you’re scrolling on the couch, you’re putting chronic strain on your neck. Over time, this all adds up, which is why more younger adults are showing up with neck or spine degeneration that mirrors that of an 80-year-old.
Fortunately, the impact of cell phones on our spine can be managed and reversed by forming some healthy habits. First and foremost, work to become less dependent on your cell phone. Limit your screen time, and it will be easier to have healthy spinal posture. When you need to check your cell phone, be aware of your phone and neck positioning. Instead of keeping your phone in your lap and leaning forward in order to check it, move your phone away from your body and extend your arm out in front of you. This will allow you to view the screen without shifting your spine out of a healthy alignment.
Tips for Preventing Phone Related Spine Problems
Other ways you can work to improve your spine health and prevent your cell phone from causing problems include:
- Stay active and get regular exercise to strengthen and develop key spinal structures.
- Consume a healthy diet and maintain an ideal weight to avoid putting extra strain on your spinal column.
- Keep other electronic devices like computers at a height and position that doesn’t require you to move out of an ideal spinal alignment when in use.
- Break up extended periods of sitting with some gentle movement to remove static stress from your spine.
- Stretch your head, neck and spine to relieve pressure if you need to use your phone for a while.
- Perform regular posture checks throughout the day and adjust your posture as needed.
- Listen to your spine. If your back or neck starts to hurt, really make it a point to be protective of it and avoid putting more strain on it.
Of course, if you really want to put back or neck pain behind you, connect with a local specialist who can figure out what’s causing your discomfort and set you up with a care plan to correct it. In the greater Twin Cities area, trust that process to Dr. Sinicropi and the team at Midwest Spine & Brain Institute. Give our team a call today at (651) 430-3800 to set up your first or your next appointment.
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