A lot of people spend time looking down at their phones while on the bus, sitting at a café or even crossing the street. Now, they have one more thing to worry about besides work emails, texting mom or viewing celebrity Snapchats: text neck.

Dean Fishman, a South Florida chiropractor who earned his exercise and sports sciences degree at the University of Florida, is a pioneer in the identification and treatment of a condition he calls text neck. He defines the syndrome as the excessive strain on the spine from looking in a forward and downward position. Text neck can lead to headaches, neck pain, shoulder and arm pain, and compromised breathing.

In a neutral position, an adult head weighs about 12 pounds. A New York spine surgeon determined that when the head is bent at 15 degrees, it creates a 27-pound force on the neck. At a 45-degree angle, the head has puts 49 pounds of force on the neck. At a 60-degree angle, the neck sustains 60 pounds of force from head weight.

To avoid text neck, try these tips. Position your phone in front of your mouth at a comfortable viewing distance and relax your shoulders. Use your phone’s voice control for texting. Avoid prolonged use of the phone and exercise to strengthen neck and back muscles.

One text neck sufferer, a New York real estate broker, told Forbes magazine that her pain got worse as her phone time increased while sending more texts and playing an online game. She reduced her pain by limiting phone time, embracing better posture through yoga and practicing relaxation techniques.

So using your phone might be a necessity, but it doesn’t have to be a pain in the neck.