Spending hours on phones, laptops, and tablets is pretty normal now, but your neck and shoulders don’t always love it. Neck and shoulder pain from screens is increasingly common, especially for people who work at a desk, use computers all day, or scroll on their phones throughout the evening. This guide explains how screen use affects posture, why it leads to discomfort, and what you can do to reduce pain and protect your neck and shoulders long term
Reviewed and contributions made by VP of Clinical Development Thomas Denninger
Key Takeaways
- Screen use often places the neck and shoulders in strained positions for long periods.
- Poor posture and sustained positions contribute to neck and shoulder pain over time.
- Small adjustments to workspace setup, daily habits, and posture can reduce discomfort.
- Persistent neck or shoulder pain should be evaluated by a licensed professional.
- In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.
Why Screens Cause Neck and Shoulder Pain
Neck and shoulder pain related to screen use usually develops slowly, often without a clear moment of injury. Many people do not realize how much time they spend with their head tilted forward or shoulders rounded until discomfort sets in and becomes hard to ignore.
When you look down at a phone or lean toward a computer screen, your head shifts forward from its neutral position. Being in a single position for too long, as well as a forward posture, increases the workload on the muscles and joints that support your head, neck, and upper back.
Over time, holding this position for hours can fatigue the upper back and neck muscles and increase tension across the shoulders. Limited movement, stress, and a poorly set-up workstation can add to the strain, which is why symptoms often feel worse at the end of the day, after long work sessions, or first thing in the morning.
By the Numbers: Screen Use and Neck and Shoulder Pain
Research continues to show just how common neck and shoulder discomfort has become among people who spend much of their day using screens. These numbers help put everyday aches and stiffness into context.
- In one study of office workers, 55 percent reported neck pain and 38 percent reported shoulder pain in the past 12 months (National Institutes of Health).
- In a screen time study that grouped people by smartphone usage, neck-related disruption to work or study was reported by 27.5 percent in the high usage group (National Institutes of Health).
- In a survey of computer users, neck pain was reported by 60.3 percent and shoulder pain by 49.6 percent (National Institutes of Health).
If you or a loved one is experiencing neck or shoulder pain related to screen use, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.
How Screen Posture Affects the Neck and Shoulders
The way you sit, look, and move while using screens directly affects how your neck and shoulders feel. Certain posture patterns show up repeatedly in people with screen-related pain, and understanding them is the first step toward improvement.
Forward Head Posture
Forward head posture occurs when your head moves in front of your shoulders while looking at a screen. This position forces the muscles in the back of your neck and upper back to work harder to support the weight of your head, which can lead to fatigue and soreness.
Rounded Shoulders
Rounded shoulders often develop during typing or scrolling. Over time, this posture can tighten the chest muscles and weaken the upper back, creating an imbalance that contributes to shoulder tension and discomfort.
Limited Movement
Even with good posture, staying in one position for too long can cause stiffness. Lack of movement reduces circulation and allows muscle tension to build in the neck and shoulders.
Common Signs Your Screen Habits Are Causing Pain
Screen-related neck and shoulder pain does not always start as sharp or intense discomfort. Many people notice subtle changes first that gradually become more persistent.
- Stiffness in the neck or shoulders after work or scrolling
- Aching between the shoulder blades
- Headaches that seem to start at the base of the skull
- Reduced range of motion when turning your head
- Shoulder tightness or heaviness while typing
How to Reduce Neck and Shoulder Pain from Screens
Reducing neck and shoulder pain from screens does not require a perfect workstation or major lifestyle changes. Small, consistent adjustments to how you position yourself and how often you move can make a meaningful difference.
Adjust Screen Height
Screen height plays a major role in head and neck position. When screens are too low, people naturally lean forward, increasing strain on the neck and upper back. Ideally, the midpoint of your screen should be at about eye level, so you are not constantly looking down or craning your neck. Screen distance matters too. Keeping your screen about an arm’s length away can help reduce visual strain and prevent the gradual “drifting” toward the screen that often leads to a slouched posture over time.
Check Your Sitting Posture
Posture awareness helps reduce unnecessary tension throughout the neck, shoulders, and upper back. Sitting with your head stacked over your shoulders and your shoulders relaxed helps distribute the load more evenly. Aim to keep your elbows bent at about 90 degrees with your keyboard close enough that your shoulders do not creep upward. Your feet should rest flat on the floor for stability, and your screen should sit about an arm’s length away so you are not reaching or leaning forward to see it.
Take Movement Breaks
Your best posture is your next posture. Movement breaks help interrupt long periods of static posture. Even brief standing or stretching breaks can help reset muscle tension.
Limit Prolonged Head Positions
Phone use often encourages looking down for long periods. Bringing your phone closer to eye level helps reduce neck strain during scrolling or texting.
Simple Neck and Shoulder Stretches for Screen Users
Stretching and gentle movement can help relieve tension that builds up during screen time. These exercises are designed to promote comfort and mobility, not push through pain. Move slowly and stop if pain increases. How long, how often
Neck Range of Motion
Slow, controlled head turns and side bends help reduce stiffness and restore comfortable movement.
Shoulder Rolls
Rolling the shoulders backward and forward helps release tension in the upper back and shoulder area.
Chest Opening Stretch
Opening the chest by gently squeezing the shoulder blades together helps counter rounded posture from screen use.
When to See a Physical Therapist
If neck or shoulder pain keeps returning, lasts more than a few days, or interferes with work, sleep, or daily activities, a physical therapy evaluation can help. A licensed physical therapist can assess posture, movement patterns, and your work or home setup, then build a plan designed around your needs and goals.
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Frequently Asked Questions
Can screen posture really cause neck pain?
Prolonged forward head posture and limited movement breaks can contribute to or worsen muscle strain and stiffness in the neck and shoulders. These issues are often multifactorial and may also be influenced by stress, poor sleep, and previous injury.
How often should I take breaks from screens?
Short movement breaks every 30 to 60 minutes are a good target for most people.
Is shoulder pain related to computer use common?
Yes. Rounded shoulders, static posture, and repetitive positioning can contribute to shoulder tension and discomfort.
Can physical therapy help with tech posture?
Yes. Physical therapy addresses posture, strength, mobility, and daily habits that contribute to neck and shoulder pain.