How does phone posture load the neck?
Your head weighs about 5 kg — but tilt it toward your phone and the load on your neck multiplies. Let's see how much your tilt “weighs” and how it adds up over a day.
Your neck bears about 22 kg — like a 7-year-old on the back of your head, for 3 h a day. Muscles and ligaments pay for it with overload. The main cure is free: keep the screen at eye level, drop your gaze not your head, and get up to move each hour.
Source: Hansraj, Surg Technol Int, 2014 — an illustrative model of cervical load by head tilt (0°≈5 kg → 60°≈27 kg). Exact kilos vary with anatomy; the habit matters, not the record. Persistent pain, numbness or arm weakness — see a doctor.
How to use the result
How it works
We use measured loads on the cervical spine at different tilt angles (Hansraj, 2014): at just 15° the head's effective weight grows from 5 to ~12 kg. Then we look at how many hours a day your neck holds that.
How to read the result
The number does not directly measure force on your neck. Changing position, screen height and taking breaks matters more.
Limitations
If the pain follows an injury, or comes with arm weakness or numbness, you need a doctor's exam — not a calculator.
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