Even if you've never heard of “text neck,” you’ve probably felt it.

The human head weighs about 5 kilograms. However, as the neck bends forward and down, the weight on your spine begins to increase.

It's likely you don't even realize how often you're looking down at your phone, texting a friend, scrolling through pictures, reading updates, or playing a game.

How could using a phone cause so much hurt? It's all in how you look at it – literally. Three things happen when you drop your neck: it moves forward, pulls your shoulders with it (or they lift toward your ears) and boom! Your neck and shoulder muscles spasm (meaning they contract, or become shorter and tighter).

Over time, that wrong alignment can add up to be a real pain in the neck - and cause serious wear and tear on your structures.

According to a study in New York, people spend 2-4 hours a day on average with heads tilted over their devices. “Cumulatively (added up) this is 700 to 1400 hours a year of excess stresses seen about the cervical spine,” the study says. For a high school student, it is possible to spend an extra 5000 hours in poor posture.