Why screens strain the neck
An adult head weighs about as much as a small watermelon. When it sits upright over your shoulders, the neck holds it easily. But the further your head tips forward to look down at a phone or laptop, the harder the muscles at the back of your neck and upper back have to work — for hours at a time. The result is stiffness, aching between the shoulder blades, and sometimes headaches.
Seven habits that help
1. Bring the screen up to your eyes
Raise your laptop on a stand or a stack of books, with a separate keyboard and mouse, so the top of the screen is about at eye level.
2. Hold your phone higher
Lift the phone closer to eye level, and rest your elbows on a table or cushion so your arms don’t tire.
3. Take a break every 30 minutes
Stand up, roll your shoulders and look into the distance for a minute. Every 20 minutes, looking at something far away for 20 seconds rests your eyes too.
4. Sit back in your chair
Let the chair support your lower back, with feet flat on the floor. Perching on the edge of a seat makes you lean forward.
5. Don’t cradle the phone
Use a headset or speaker for long calls instead of holding the phone between your ear and shoulder.
6. Check your pillow
Your pillow should keep your neck in line with your spine when you lie on your side — not too high, not too flat. Avoid sleeping on your stomach.
7. Keep the rest of you active
Regular walking and exercise keep the neck and upper back muscles strong and less likely to tire.
Easy exercises for your desk
Move slowly and comfortably. Stop if anything causes pain, dizziness, or tingling in your arms.
- Chin tuck: sitting tall, gently glide your chin straight back (as if making a double chin), keeping your eyes level. Hold for 5 seconds. Repeat 10 times.
- Shoulder blade squeeze: gently draw your shoulder blades back and down. Hold for 5 seconds. Repeat 10 times.
- Shoulder rolls: roll your shoulders slowly backwards 10 times.
- Side stretch: gently tilt your ear towards your shoulder until you feel a light stretch. Hold for 15 seconds on each side.
When to see a physiotherapist
If neck pain lasts more than a couple of weeks, keeps coming back, causes headaches, or sends pain or tingling into your arm, an assessment can find the cause and give you a plan. We often see neck pain linked to cervical spondylosis as well as posture and desk work.
See a doctor urgently if neck pain comes with:
- Weakness or clumsiness in your hands, or trouble walking or balancing
- A sudden, severe headache, dizziness, or changes in vision or speech
- Fever with a stiff neck
- An accident or fall
Book an assessment with Dr. Hemal
Call or WhatsApp us — we’ll find a time that suits you. No referral needed.
This article is general information to help you understand your options. It is not a substitute for a personal assessment by a physiotherapist or doctor.