If you spend hours each day in front of screens, you may be harming your neck more than you realize. Recent research shows that excessive screen time and prolonged sitting significantly increase the risk of neck pain. By focusing on how you sit, move, and use your devices, you can protect your neck and improve your overall well-being.
Why Sitting and Screens Harm Your Neck
A 2025 meta-analysis involving over 43,000 people found that sitting for more than four hours daily raises neck pain risk by 60%, and that risk jumps to 88% when sitting exceeds six hours. Even just one hour of screen time begins to elevate risk. Cellphone use proved to be the worst offender, since looking down puts intense strain on neck muscles and cervical spine.
Women and office workers appear especially vulnerable. The studies suggest muscle strength, ergonomics, and workplace movement flexibility influence how much strain you endure.
How Poor Posture Affects More Than Just Your Neck
Forward head posture doesn’t only lead to pain. It can hamper nervous system function. For instance, posture issues reduce heart rate variability, pushing the body into “fight-or-flight” stress mode. Also, muscle imbalances begin to develop: flexors stay shortened, extensors over-stretched. Joint mobility suffers, and stiffness sets in.
Practical Steps to Prevent Screen Time Neck Pain
To protect your neck, try these habits:
- Stand up every 30 minutes. Short breaks restore circulation and posture.
- Reduce nonessential screen time. Let scrolling and video watching be intentional.
- Do daily posture exercises. Try chin tucks, wall angels, scapular squeezes. Strengthen the deep neck flexors and upper back.
- Adjust device position. Raise screens to eye level. Hold phones up rather than tilting head down.
- Use reminders or wearables. Feedback helps build healthy posture habits.
Conclusion
Neck pain doesn’t have to be your fate. When you limit screen time, move regularly, and correct how you sit, you reduce risk dramatically. Start small — even minor changes can bring relief. Over time, you’ll likely notice better posture, less pain, and more energy.
Dr Spencer Charlet
Mooresville Chiropractor
704-663-7625
