You may be hunching more than you know, and it’s because of your phone!

That hunched-over position you’re in while scrolling through your phone? It’s doing more damage than you think.

More and more Malaysians are developing ‘text neck’, a painful condition caused by constantly tilting your head forward. It doesn’t just lead to neck stiffness, but also back pain, nerve tingling, and long-term spine problems.

People think its harmless, but poor posture from phone use can lead to serious complications, according to physiotherapist Kean Jin Lim.

Fortunately the fix isnt complicated. Small changes to your daily habits can protect your posture and prevent future pain.

Here’s what you can do

Lift your phone

Bring your phone to eye level not the other way around. Avoid looking down for long periods.

Adjust your workspace

Use a laptop stand or books to raise your screen. Keep elbows at 90° and your back supported.

Move every 30-60 minutes

Don’t sit for too long. Stand up, stretch, and walk around regularly to ease tension.

Do simple stretches

Try chin tucks, shoulder rolls, and neck stretches to loosen tight muscles and improve alignment.

Strengthen your core

Pilates, yoga, or even light bodyweight exercises help support your spine and improve posture.

Follow the 202020 rule

Every 20 minutes, look at something 20 feet away for 20 seconds to reset your neck and eyes.

So next time you catch yourself hunched over your phone, take it as a sign: your posture needs a break.