Supreet Kaur
08-Sep-2026
How endless scrolling, prolonged screen time and looking down at our devices are quietly taking a toll on our neck, posture and overall well-being.
Nowadays, our lives are glued to our screens. What we often fail to realise is how this constant screen use- whether working in office on our laptops or scrolling through our phone- affects our body posture, especially when we keep our necks bent downwards, making it difficult to maintain proper neck mobility and muscle balance in the long run.
Being alive almost feels equivalent to being on a phone or laptop, sometimes or all the time. Thumb and wrist problems, eye strain, shoulder and upper-back pain, and the neck problem that has now almost made us keep our heads bent downwards without even realising it. This has altered the natural posture our bodies are meant to maintain, bringing with it a hidden cost that we may not even realise we are paying.
This article examines what causes this shift in our posture, why it happens, and how we can prevent it.
What actually happens
A study conducted by three researchers in 2019, published in the National Library of Medicine, is where the researchers collected and analysed the results from 12 existing experimental studies involving 755 participants. The review showed how smartphone use can lead to increased head and neck flexion, increased forward-head shifting, increased activity of the neck extensor and upper-trapezius muscles, and increased musculoskeletal pain and discomfort.
This all happens because our head usually weighs around 4–6 kg, and when the neck bends forward, the muscles and joints of the neck have to work harder to support it. Holding this position for long periods can lead to problems like neck stiffness and pain, tight shoulders and upper back, headaches, particularly tension-type headaches, forward-head posture, where the head gradually sits farther forward, reduced neck mobility, muscle fatigue and spasms, and, last but not least, increased stress on the cervical joints and discs over time.
So, as much as we are exposed to the internet, games, and everything that comes with it, it is nearly impossible to avoid these problems altogether. But it is always possible to take precautions. Here are some exercises that we can do at home without requiring a gym subscription or any equipment, just a corner to sit in and a mindset to work on ourselves is all that is needed to address this issue.
The Exercises
1. Chin tucks
(Image credits- Pexels)
Start with 10 reps daily, just sit upfront and look straight ahead and then gently pull your chin straight backwards, as if making a double chin. Hold for 3–5 seconds and don't tilt your head down and it's done.
2. Neck side stretches
(Image credits- Pexels)
Start with keeping your shoulders relaxed and then slowly tilt your right ear toward your right shoulder and repeat on the other side. You should feel a gentle stretch, not pain. Doing these 20 - 30 seconds each side daily will help in maintaining your neck health .
3. Upper-trapezius stretch
(Image credits- Pexels)
For this, you have to sit tall and hold the chair with one hand. Tilt your head away from that shoulder, do this for 20-30 sec each side. This helps release tension that builds from prolonged phone use.
4. Shoulder blade squeezes
(Image credits- Pexels)
Pull your shoulder blades gently back and down, hold for 3–5 seconds and then relax. Avoid shrugging your shoulders. Do 10-15 reps daily.
5. Wall angels
(Image credits- Pexels)
This is an exercise with a wall as an equipment. Stand against a wall with your back supported, keep your head and upper back against the wall. Move your arms up and down, slowly, like making a snow angel. Do 8 - 10 reps daily. This strengthens the muscles that help maintain better posture.
Cover Credits- Unsplash
