As people return to school and work, the amount of time spent in front of screens often increases, frequently with the head tilted forward. The Italian Society of Orthopaedics and Traumatology has shared several simple recommendations to help prevent neck pain and stiffness.
Work emails, assignments on digital school platforms, WhatsApp, social media, gaming and streaming services — almost every aspect of modern life now involves smartphones, tablets or computers. As a result, we often spend a significant part of the day in front of screens, even when we do not intend to.
While technology makes everyday life easier in many ways, it can also contribute to physical discomfort, particularly because of the positions we maintain for extended periods.
One of the most common problems is known as “tech neck” or “text neck” — a musculoskeletal condition that can develop when the neck remains bent forward for prolonged periods, potentially limiting movement. This is especially common when spending long periods scrolling on a smartphone.
“When the head tilts forward, the way the load is distributed across the structures of the neck changes from a biomechanical perspective,” explains Alberto Di Martino, an expert with the Italian Society of Orthopaedics and Traumatology and Professor of Orthopaedics and Traumatology at the University of Bologna and the Rizzoli Orthopaedic Institute.
“The head’s center of gravity shifts forward, meaning the muscles and posterior structures of the neck have to work harder to keep the head in position.”
If this posture is maintained for more than three or four hours and is combined with a sedentary lifestyle and limited physical activity, it can contribute to neck pain and stiffness, tension in the shoulders and upper back, muscle fatigue and headaches.
Children and adolescents, who are still growing, may also develop postural changes, including rounded or forward-positioned shoulders and increased curvature of the upper back.
However, this does not mean that smartphones, tablets or computers should be viewed as the enemy.
According to Pietro Simone Randelli, President of the Italian Society of Orthopaedics and Traumatology and Professor of Orthopaedics at the University of Milan, the key is to learn how to use digital devices more consciously, particularly when returning to work or school routines and spending more hours in front of screens.
1. Keep Your Neck as Straight as Possible
Especially when working at a computer and knowing that you will remain in front of the screen for an extended period, try to find a comfortable position that does not force you to keep your neck excessively bent.
In particular, it is advisable to avoid keeping your head tilted forward at an angle of more than approximately 30 degrees for prolonged periods.
The goal is not to remain frozen in a “perfect” posture, but rather to avoid keeping your head continuously pushed forward.
2. Set Up Your Workspace Correctly
To avoid constantly looking downward, your phone, tablet and computer monitor should ideally be positioned around eye level.
The lower the screen is positioned, the more likely you are to bend your neck forward.
A laptop stand, a monitor positioned higher on your desk, or simply raising your phone closer to eye level can all help reduce the amount of time you spend with your neck bent forward.
3. Take Regular Breaks and Avoid Staying in One Position
Even a good posture can become tiring if it is maintained without movement for several hours.
When working at a computer or using a smartphone for extended periods, take regular breaks, stand up and move your neck and shoulders. It is also helpful to periodically look away from the screen.
The key is not simply to maintain a “perfect” posture, but to avoid remaining in the same position for too long.
4. Stay Physically Active
Regular physical activity can help support musculoskeletal health and improve the body’s ability to handle the physical demands of everyday life.
A sedentary lifestyle combined with long periods of screen use can increase the strain placed on the neck and upper body. Moving regularly throughout the day can therefore play an important role in preventing discomfort.
5. Know When to See a Specialist
An occasional episode of neck stiffness or fatigue after spending several hours in front of a screen does not necessarily mean there is a serious problem.
However, medical evaluation is recommended if the pain persists or becomes worse, interferes with daily activities, occurs following an injury, or is accompanied by tingling, loss of sensation or reduced strength in the arms.
Technology Is Here to Stay — But Your Body Needs to Move
“Tech neck” reflects an increasingly common problem in the digital age: prolonged poor posture, a sedentary lifestyle and limited movement can contribute to neck discomfort.
However, neck pain is rarely caused by a single factor. The goal is not to eliminate smartphones, tablets or computers, but to use them more consciously.
With the return to regular work and school routines, experts recommend a simple approach: less time sitting still, more movement, and greater attention to posture and everyday habits.
