Text neck (aka forward head posture) is a modern-day epidemic. Excessive smartphone use places immense strain on the neck, shoulder, and spine. While ergonomic chairs can help, discipline and body awareness help more. This article explores celebrity posture, comparing stars who embody perfect form against those with forward head postures (text neck).
Most people hold cell phones at waist length, then bend their necks to see the screen. A 45° forward tilt exerts 50 pounds of extra pressure on the neck and shoulder muscles.
Over time, this pressure manifests as stiffness, pain, and eventually, kyphosis (sometimes referred to as text neck syndrome).
Kyphosis is a rounding of the upper spine that weakens the core, tightens hamstrings, and stiffens the lower back. Left unaddressed, chronic kyphosis can cause spinal disc degeneration.
Why Is A Forward Neck Tilt So Comfortable?
For years, standing and sitting with my neck hanging forward felt most comfortable. In 2021, I solved my text neck issues using a Secretlab Titan chair and advice from two esports doctors.
One of them, Dr. William Duncan, explained why sitting with a forward neck tilt was my most comfortable position:
Over time, muscle memories adapt to the positions the body holds most often. As a result, it may feel more comfortable hanging your neck on the joint, rather than holding it upright.
Based on speculation in this article, Taylor Swift transformed her hunchback with help of a sports bra. Lebron James and Apple CEO Tim Cook used core exercises. David Beckham avoided text neck altogether by holding his phone up to eye level.
Are you are suffering from text neck syndrome? Learn how top stars overcame chronic problems to become icons of healthy posture:
Celebrities With Good Neck Posture
Three celebrities stand out with excellent neck posture:
- Taylor Swift: a sports bra helped straighten out her hunchback.
- Lebron James: developing strong core muscles turned him into the NBA’s iron man
- Apple CEO Tim Cook: he limits his phone use, walks in nature, and exercises regularly.
- David Beckham: holds his phone at eye level to prevent bending his neck.
Each has a specific ‘success’ story to explain their 5-star neck posture. Anyone wanting the same can easily follow their examples:
Taylor Swift (singer)
Her secret: Forme (Posture-correcting) Power Bra
Images taken between 2010 and 2015 show Taylor Swift with an ugly case of hunchbacked text neck. In sharp contrast, recent pictures from her Eras tour show her sporting sharp, elegant, near-perfect postures. How did she make such a transformation?
The answer came when she was spotted rehearsing for her Eras tour wearing a Forme Power Bra.(1). After slipping one on, the $159.99 Forme Power Bra instantly aligns the spine and pulls the shoulders back.
A bra that holds the torso upright activates muscle memory: the body adopts the positions it holds most often.
As muscles adjust to postural changes, the surrounding fascia (connective tissue that holds muscles and organs in place) reacts by producing collagen. Over time, this makes the fascia stronger and thicker.
Key takeaway: Holding good posture for long periods builds muscle memory, which strengthens the muscles supporting your spine. As your body adapts, maintaining that posture becomes effortless. Learn more:
Lebron James (basketball star)
His secret: Discipline and core exercises
Lebron James stands 6’9″ (2.06 m) and weighs around 250 pounds (113 kg). In 2015 (aged 30), he started having lower back problems.(2) This likely explains his often sloppy posture in photographs:
To fix his back problems, James started working with biomechanist Donnie Raimon – a specialist in human movement.
Raimon focused on strengthening James’ core muscles to take stress off his lower back. He’s never missed a game because of back problems since.
In 2021, ESPN sportswriter Zach Lowe commented on Lebron’s excellent posture:(3)
Now aged 40, he’s renowned for his physical dominance and longevity. His well-documented fitness routine(4) includes weight training 3 times per week and conditioning (yoga and core exercises) twice per week.
The results speak for themselves. Lebron is the all-time NBA scoring leader, holds the record for the most All-Star selections, and he’s made 10 NBA Finals appearances.
Key takeaway: Developing stronger core muscles can address postural and back pain problems.
Related: How Magnus Carlsen Uses Core Exercises To Excel in Chess
Tim Cook (Apple CEO)
His secret: Phone downtime, nature, workouts
Back in 2014, Apple CEO Tim Cook was a 54-year-old skinny-fat geek(5) with terrible texting posture — and a severe case of turkey neck!
Constant bending of the neck weakens it. Skin loses its elasticity under flaccid muscles. ‘Turkey neck’ describes sagging skin under the neck. This usually happens as people age. But in the cell phone era, it’s speculated to happen among all ages with weak neck muscles.
In the past, Cook admits he used his phone recklessly(6). Now 61, he’s done a fantastic job of turning his habits around.
First, he’s become a health nut who works out religiously. Second, he enjoys taking long hikes — without his phone. “There’s no better meditation than, in my view, walking out in nature.”
In fact, he recommends time-outs for all iPhone users. “We do not want people using our products too much. We want to create them in such a way people get the most out of them in short periods of time.”
Key takeaway: Taking frequent breaks without your phone removes the temptation to bend your neck. Adding exercise builds strong muscles that make it easier to stand upright with good posture.
David Beckham (former football star)
His secret: holding his phone up to eye level
David Beckham became famous for his incredible football skills. After retirement, he became a philanthropist and global fashion icon.
This man has his entire life on-point — including his phone habits. Beckham’s phone form is as sublime as his bending free-kicks.
Instead of bending his neck, he raises his chiseled arms. As a result, he’s able to use his phone without hyperextending his cervical spine.
Key takeaway: raise your phone up to eye level to avoid bending your neck.
Celebrities With Text Neck Syndrome
On the other side of the texting spectrum are famous people with terrible neck and upper back posture:
Justin Bieber (singer)
His failing: postural laziness
Justin Bieber is an enigma. Throughout his career, he’s been photographed countless times with a clear case of forward head posture, often seen slouching, bending his neck, and hunching his spine.
Yet, despite these habits, he maintains an incredibly shredded, lean, and toned physique. This creates a compelling paradox that challenges the common assumption that poor posture directly equates to a lack of physical fitness.
His Instagram page is packed with images of him slouching, bending his neck, and hunching his spine. In others, he shows off a fantastically toned body. His case shows that while a person can achieve a highly toned body, it doesn’t automatically correct poor spinal alignment.
Key takeaway: Bieber shows that in spite of poor posture habits, a dedication to fitness can still result in a toned, celebrity-tier body.
Jisoo (Blackpink singer)
Her failing: lack of core training
Kim Ji-soo (Jisoo), is a South Korean singer in the K-Pop group Blackpink, which debuted in 2016. She’s an icon of beauty, serving as the global ambassador for Dior Fashion, Cartier, and Tommy Hilfiger.
But unlike other idols who have strict workout routines, her primary exercise comes from Blackpink dance practices, pilates, walking on a treadmill, and portion control(7). Her lack of dedicated core exercises might explain her forward head posture in the above photos.
Even more alarming than her text neck is her turkey next. In older people, skin loses elasticity around weak muscles(8). However, a forward head posture also weakens neck muscles. (9)
While there’s no conclusive proof that text neck leads to turkey neck, it could explain Jisoo’s condition.
Key takeaway: Traveling the world doing a high-pressure physical job without dedicated core exercises can break the body down and (possibly) cause physical breakdowns.
Will Smith (action star)
His failing: a stressful marriage
Will Smith’s case shows how stress and depression can weaken muscles and contribute to forward head tilt. Smith famously separated from his wife in 2015.
In 2020, they met on the Red Table Talk Facebook stream. There, she told him (and the world) that during the separation, she had an affair with her son’s friend.(10)
In May 2021, at age 52, Smith posted on Instagram: “Ï’m in the worst shape of my life”. In November 2021, his Youtube docuseries The Best Shape of My Life aired.
It was a six-part unscripted show that chronicled his physical and mental journey as he lost 20 pounds in 20 weeks. A year later, he returned to the big screen, starring in Emancipation (2022) and Bad Boys: Ride or Die (2024).
In Bad Boys screenshots, he looked to be in excellent shape. However, his pronounced text neck remains.
Key takeaway: depression can weaken muscles and contribute to text neck. Fitness can help turn things around, but that alone may not help with text neck.
Barack Obama (Former U.S. President)
His failing: old age
At the start of his 2009-2017 presidential run, Barack Obama was 47 years old. He had pretty good neck posture at the time. However, he often used his iconic Blackberry with a sharp forward head tilt.
Now 64, Obama remains in good shape for his age. Even so, we can see the effects of an excessive forward neck tilt.
As Dr. Duncan described, properly balancing a head atop the shoulders uses neck muscles for support. In contrast, an unhealthy forward-leaning posture rests the neck over the cervical joint. That weakens neck muscles and promotes a forward neck tilt.
Like most people his age, Obama likely used early cell phones with a severe forward neck tilt. Despite this, he’s spoken of maintaining a trainer and regular fitness routine (6 times a week mix of cardio and weights).
Key takeaway: Obama shows that a forward tilt can get more pronounced as age sets in. However, he also shows how keeping fit can help to mitigate some of the damage.
Boris Johnson (former UK PM)
His failing: arrogant gluttony
Like Obama, this former UK PM has sloppy texting habits. Back in 2020, he packed 112 kg (246 pounds) of massive girth on a tiny 5’7″ frame. He claims to have lost weight since then(11) and is now “fit as a butcher’s dog.”
Even so, his texting form is atrocious. He hangs his arms very low, forcing his neck and jowls into an ugly forward slump. From the side, we see that his kyphosis is pronounced.
Key takeaway: older people who text often can develop severe text neck as the years pass.
How to Fix Forward Head Tilt
All of the findings gained from our celebrity examples of good and bad neck posture correspond with the findings from healthy texting biomechanical studies. Good posture examples:
| Celebrity | Good posture method |
| Taylor Swift | Used a posture-correcting sports bra |
| Lebron James | Core exercises and discipline turned him into an Iron Man |
| Tim Cook | Regularly works out and spends time away from him phone in nature |
| David Beckham | Holding his phone up to eye level prevents him from bending his neck |
Among those celebrities with poor neck posture, here’s a summary of their failings:
| Celebrity | Key postural mistake |
| Justin Bieber | Seems unconcerned with his hunched aesthetics; in great shape; winning at life |
| Jisoo | Only does light exercises, despite the harsh demands of her job |
| Will Smith | Relationship stress ruined his health |
| Barack Obama | Aging degraded his posture, although a fitness routine has helped |
| Boris Johnson | Excess alcohol, gluttony, and old age helped to ruin his posture |
Healthy Texting Biomechanics
Most of the findings implied in our celebrity analyses are reflected in scientific studies. For instance, researchers at Khon Kaen U. (Thailand) recently tested various cell phone usage postures.
Then, they took muscle activity readings using electromyography (EMG) devices. Based on their findings, they built a prototype that supports healthy texting. Key finding:
Musculoskeletal disorders (MSDs) in the Modern Era
The WHO estimates around 1.71 billion people suffer from musculoskeletal disorders (MSDs), which is around 22% of the global population.
Meanwhile another study estimates that around 80% of American adults suffer from anterior pelvic tilt. When the lower back tightens, stomach muscles weaken and lengthen to compensate.
The result can tilt the hips, curve the upper spine, and promote a forward head tilt. This misalignment makes it harder to move, which often leads to increased sedentary behavior. With a misaligned spine and sedentary habits, several risks arise:
- Obesity: waist circumference increases by 3.1 cm with a 10% increase in sedentary time. Added weight also increases sedentary time.
- Depression: mentally passive sedentary behaviors (like watching TV) increase depression risks.
- Osteoporosis: sedentary behavior lowers the bone mineral density of the femur and hip sub-regions. This makes bones become brittle.
Ergonomic Chair + Standing Desk Solution
In 2017, I had terrible back posture and a pronounced beer belly. By 2022, I had developed near-perfect back and neck posture.
My journey included 4 steps:
- Learn how to sit in active neutral postures
- Build strong core muscles in the gym
- Learn how to sit using biomechanically perfect neutral postures
- Use a standing desk to forge healthy neck posture muscle memories
Over the years, as my back (and muscle memories) grew stronger, my seated posture improved noticeably. These days, I’m able to sit however I wish, then snap back into near-perfect posture on command.
Step 1: Learn How To Sit Neutrally
First, I learned how to sit with neutral posture in a gaming chair. This improved my posture and also supercharged my energy levels. With more energy, I was able to put more effort into improving my posture.
In simple terms, to sit neutrally in a gaming chair, you should plant your feet, adjust your lumbar to your lower spine, and tuck your spine deep into the seat. Learn more: How to Sit in a Gaming Chair
Step 2: Build Strong Core Muscles
Sitting with neutral postures gave me more energy, which I parlayed into a gym routine. In particular, I found that pullups strengthened my back enough that sitting upright became noticeably easier.
Step 3: Learn How To Sit With PERFECT Neutral Postures
In 2021, I sought the help of two esports doctors to diagnose my sitting style and help me to sit with biomechanically perfect postures.
The trick: set my backrest to a 100-degree recline, and then use stand neutral sitting techniques. Sitting this way makes it easier to hold my neck upright as a habit, when away from my desk.
Learn more: Achieve a Perfect 0° Neck Posture In a Secretlab Titan
Step 4: Mitigate Text Neck Using a Standing Desk
In 2022, Secretlab sent me a Magnus Pro standing desk to review. I quickly learned that by raising its surface, it provided excellent mobile computing support.
After a week or so of using my desk to support mobile computing, muscle memory kicked in. When away from the computer, I started instinctively raising my phone to eye level while using it.
These days, I use my desk to support a healthy neck posture infrequently. Most of the time, I sit and use my phone however I want. But when my posture starts getting sloppy, I’ll revert to strict posture practice for a week or two, until my muscle memories reset.
Conclusion
Sitting full-time with sloppy posture is bad for your back. Using a smartphone with an excessive neck tilt can make things worse. Awareness of these problems is an important first step.
Sloppy sitting and texting habits can cripple musculoskeletal health. Here are the most common musculoskeletal disorders faced by modern desk workers in 2022:
- Unsupported sitting: tightens the lower back; bends the spine into a ‘c’ shape.
- Forward neck tilt: bends the spine more severely.
- Anterior pelvic tilt: tight lower back + bent neck = tilted hips.
- Chronic pain: back pain, neck pain, migraines, and tingling limbs are common.
- Sedentary death trap: once rendered immobile, users face serious threats. These include diabetes, hypertension, weight gain, and depression.
This article offers solutions from the likes of Taylor Swift, Lebron James, Tim Cook, and David Beckham: use muscle memory to develop good postures, do core exercises, and hold your phone up to eye level.
To ensure success, consider an ergonomic strategy like mine: first, use a chair to develop neutral posture habits. Second, use a standing desk to maintain a zero-degree neck while texting. Third, do bodyweight pullups in the gym.
Footnotes
- Rylee Johnson. ‘Taylor Swift’s Eras Tour Rehearsal Bra Is A Reviewer Favorite For Helping Alleviate Back Pain’. Oct. 29, 2024. https://www.billboard.com/culture/product-recommendations/taylor-swift-forme-power-bra-buy-online-1235814419/
- ESPN. ‘How LeBron James fixed his back and is on track to play all 82 games.’ September 29, 2020. https://www.espn.com/nba/story/_/id/22778062/how-lebron-james-fixed-back-track-play-all-82-games-nba
- Basketball Network. ‘A small detail that reveals why LeBron James is the most physically dominant player in NBA history’ April 28, 2021. https://www.basketballnetwork.net/old-school/a-small-detail-that-reveals-why-lebron-james-is-the-most-physically-dominant-player-in-nba-history
- Set for Set. ‘What is the LeBron James Workout Routine and Diet?’ June 23, 2025. https://www.setforset.com/blogs/news/lebron-james-workout
- David McCormack. ‘Down-to-earth Apple CEO Tim Cook spends his birthday shopping – but he is never far from his iPad.’ November 3, 2014. https://www.dailymail.co.uk/news/article-2819514/Multimillionaire-Apple-CEO-Tim-Cooks-spends-54th-birthday-getting-groceries-car-wash-sitting-bench-read-iPad.html
- Michael Roberts. ‘Tim Cook on Health and Fitness.’ December 9, 2020. https://www.outsideonline.com/podcast/tim-cook-health-fitness-podcast/
- Jigyasa Kakwani. ‘This is Blackpink Jisoo’s Diet and Workout Plan.’ Aug. 3, 2023. https://timesofindia.indiatimes.com/life-style/health-fitness/web-stories/this-is-blackpink-jisoos-diet-and-workout-plan/photostory/102379498.cms
- Daniel Bubnis. ‘Can You Treat Turkey Neck?’ Healthline Skin Care, April 27, 2017. https://www.healthline.com/health/beauty-skin-care/turkey-neck, (accessed August 13, 2025).
- Pablo Robles. ‘Why your smartphone is causing you text neck syndrome’. January 25, 2019. https://multimedia.scmp.com/lifestyle/article/2183329/text-neck/index.html, (accessed August 13, 2025).
- Yasmeen Hamadeh. ‘From the Entanglement to Tupac, A Complete Timeline of Will and Jada Pinkett Smith’s Relationship’, Oct. 18 2023. https://www.complex.com/pop-culture/a/yasmeenhamadeh/will-and-jada-smith-full-relationship-timeline
- Reuters Staff. ‘UK’s Johnson says he is fit as a butcher’s dog after losing weight.’ September 29, 2020. https://www.reuters.com/article/us-health-coronavirus-britain-johnson-we-idUSKBN26K1YG
