Hunched posture while using smartphones and laptops is placing excessive strain on the human neck, leading to persistent spinal discomfort across all age groups. Medical experts warn that bending over screens can increase the mechanical load on the neck fivefold, potentially contributing to long-term spinal problems.
According to Anthony Ghosh, an NHS consultant spinal neurosurgeon at Queen’s Hospital in London, an upright head places a mechanical load of approximately 12 pounds (5.4kg) on the neck. However, stooping over smartphones and laptop screens can increase this to around 60 pounds (27.2kg), putting immense strain on the spine, reports BBC.
Although modern lifestyles pose significant challenges to neck health, experts say five simple exercises can help preserve spinal health and prevent long-term complications.
Ageing and technology affect posture
Natural musculoskeletal changes associated with ageing reduce elasticity and increase stiffness in the tissues supporting the neck.
Ghosh says no individual over the age of 40 has a normal MRI scan of the spine, as worn discs — the cushions between vertebrae — and thickened, stiff joints at the back of the neck are universal.
Meanwhile, widespread technology use encourages a characteristic flexed posture, in which the upper back rounds into an exaggerated hump and the chin pushes forwards instead of remaining aligned with the shoulders.
This position places considerable strain on the joints of the upper spinal vertebrae and neck muscles. Between 60 per cent and 80 per cent of people experience neck pain during their lifetime, while nearly 50 per cent suffer from recurring problems.
Symptoms typically begin with stiffness and reduced mobility in the upper spine before progressing to persistent discomfort.
Research also indicates that these problems are emerging earlier in life. The prevalence of scoliosis, an abnormal curvature of the spine that forces neck muscles to compensate, has steadily increased among children and adolescents over the past three decades.
Movement key to preventing neck problems
To reduce the risk of neck problems, Ghosh recommends moving more frequently and taking regular breaks from screens rather than investing in specialised chairs or ergonomic aids.
The spine needs movement to promote blood circulation and improve muscle tone. Experts therefore recommend targeted exercises to loosen joints, correct poor posture and strengthen the muscles supporting the neck.
However, patients are advised to consult a doctor before beginning any new exercise routine.
Five exercises to protect neck health
1. Head turns
The NHS recommends sitting upright or lying on the back before turning the head as far to the right as possible. Hold the position for two seconds to feel a stretch on the opposite side, then return to the starting position and turn to the left.
Repeat the movement two to three times throughout the day.
2. Maintaining good posture
The human neck is designed to move in multiple directions, making regular movement throughout the day essential. The neck should remain in a neutral position, aligned with the spine, while the shoulders and back stay relaxed.
Keep the neck long and upright, avoiding a protruding chin, rounded shoulders or prolonged head tilting while sitting for extended periods, including when using a computer, watching television or driving.
3. Correcting a protruding chin
Years of looking at screens can lead to a protruding chin, with the head jutting forwards. Better sitting habits and gentle neck-lengthening movements can help correct this posture.
To practise the movement, tuck in the chin as though holding a soft peach beneath it without squashing or dropping it. Widen the collarbones, draw the shoulder blades down towards the spine and engage the lower abdominal muscles to maintain the natural curve of the lower back.
4. Building neck flexor endurance
Developing endurance in the neck flexor muscles helps support the weight of the head and maintain neck stability during prolonged screen use.
To perform the exercise, lie on a bed with the knees bent and feet flat. Tuck the chin towards the chest and lift the head approximately one inch, initially using a hand behind the head for support. Remove the hand and hold the position for a few seconds, gradually working towards a 30-second hold.
5. Strengthening the deep neck flexors
The deep neck flexors can be trained by sitting in a chair with a headrest and pressing the head backwards against it. Bring the chin down towards the chest, hold briefly and repeat several times.
An advanced alternative involves using an elastic resistance band attached at head level. Loop the band around the forehead and step forwards to create tension. Stand tall, bend the neck forwards, pause briefly and return to the starting position.
Over time, incorporating these movements into a regular routine can help make the neck more resilient to the physical demands of 21st-century life.
