5 simple exercises to ease neck strain from long screen time

Photo - Collected

Spending long hours looking down at a mobile phone or computer can place significant strain on the neck, with the mechanical load on the neck reportedly increasing sharply when the head is tilted forward.

According to a BBC report citing NHS neurosurgeon Anthony Ghosh of London's Queen's Hospital, the mechanical load on the neck is around 5.4kg when the head is held in a normal upright position.

However, when the head is tilted forward while looking down at a phone or laptop, the load can increase to around 27kg, according to Ghosh.

The increasing use of digital devices has made prolonged periods of poor posture common, potentially contributing to neck stiffness, discomfort and reduced mobility.

Why screen use can strain the neck

As people lean towards their screens, the upper back can become more rounded while the head and chin move forward instead of remaining aligned above the shoulders.

This position can place additional stress on the muscles and joints in the neck and upper spine.

Neck problems can also develop naturally with age. The tissues supporting the neck may become less flexible, while the discs between the vertebrae can gradually wear down and the joints at the back of the neck may become stiffer.

According to Ghosh, changes in the spine can be seen on MRI scans in almost every person over the age of 40, although such changes do not necessarily mean that a person will experience pain.

Research suggests that around 60% to 80% of people experience neck pain at some point in their lives, while some may experience recurring or persistent symptoms.

Movement may be more important than equipment

Experts cited in the report suggest that staying active and taking regular breaks from screens may be more useful than relying solely on expensive chairs or other equipment.

Ghosh said movement was important for the spine because it can support blood flow and help maintain muscle strength.

Several simple exercises and posture habits may help maintain neck movement and strength.

1. Turn your neck from side to side

Sit upright or lie on your back and slowly turn your head as far as is comfortable towards one side.

Hold the position for about two seconds, then return your head to the centre before repeating the movement on the other side.

The exercise can be repeated two or three times, provided it remains comfortable.

2. Maintain a neutral posture

Keeping the neck and spine in a balanced position can help reduce unnecessary strain.

When sitting, keep the shoulders and back relaxed and the neck upright. Avoid allowing the chin to jut forward or the shoulders to round towards the front.

Try not to keep the head tilted or turned to one side for long periods, particularly while working at a computer, watching television or driving.

Regularly changing position and taking short movement breaks can also help reduce prolonged strain.

3. Correct forward-head posture

Long periods of computer use can encourage the head and chin to move forward.

One exercise involves gently drawing the chin backwards while lengthening the neck upwards.

A useful way to visualise the movement is to imagine that a soft peach is resting beneath the chin. The chin should move back gently without squeezing the imaginary peach.

At the same time, open the chest and gently draw the shoulder blades down and back.

4. Strengthen the front neck muscles

The muscles at the front of the neck help stabilise the head and support its weight.

For one exercise, lie on your back with your knees bent and feet flat on the bed or floor.

Gently draw your chin towards your chest. Place one hand behind your head and raise your head about an inch from the surface.

Remove your hand and hold the position for a few seconds before gradually working towards a longer hold, potentially up to 30 seconds if comfortable.

5. Build deeper neck muscle strength

Another exercise can be performed while sitting in a chair with head support.

Sit upright and look straight ahead. Press the back of your head gently against the support while bringing your chin towards your chest.

Hold briefly before returning to the starting position and repeating the movement.

Resistance bands can also be used for neck-strengthening exercises, but they should be used carefully and with appropriate technique.

Why did people once use sloped desks?

Ghosh also pointed to historical examples of people reading and writing at desks or stands angled at around 45 degrees.

He suggested that this position could place less strain on the neck because it allowed people to look downward without bending their necks as much.

Sloped writing surfaces were widely used before the industrial era, partly because they were practical for writing with dip pens.

The widespread adoption of typewriters and computers later made flat desks more common, while prolonged screen use introduced new challenges related to posture and neck strain.

Small changes can make a difference

A modern lifestyle often requires people to spend hours looking at screens, but regular movement, better posture and appropriate exercises may help reduce the strain associated with prolonged static positions.

Anyone experiencing persistent, severe or worsening neck pain, numbness, weakness, dizziness or other concerning symptoms should seek medical advice rather than relying solely on exercises.

Courtesy: SAMAA