Last Updated:September 23, 2025, 15:59 IST
‘Tech Neck’ refers to a range of neck and spine problems caused by prolonged forward head posture — children (or adults) looking down at screens while hunched over
Children’s spines are not fully mature. Misaligned posture during growth can lead to longer-term structural changes. (Getty Images)
Children today are growing up in a world utterly transformed by screens. From early morning video classes to late-night gaming or scrolling, screens are everywhere.
As convenient and engaging as digital devices are, a growing body of evidence suggests they have a serious effect on a child’s posture.
Experts have referred to this problem as ‘Tech Neck’ — the strain, pain, and posture damage from repeatedly bending the neck forward to look at phones, tablets, laptops, and other devices.
What Is ‘Tech Neck’?
‘Tech Neck’ refers to a range of neck and spine problems caused by prolonged forward head posture—think of children (or adults) looking down at screens while hunched over. When you tilt your head forward even by 15 degrees, you significantly increase the load on the cervical spine (neck bones). The more you tilt, the greater the strain. Over time, muscles, vertebrae, intervertebral discs, ligaments, and posture alignment suffer. In children, whose bones are still growing, the risks are larger.
Symptoms include:
Upper back pain or general back discomfortReduced mobility or flexibility in neck/spinePoor posture (hunched shoulders, forward-head position)
Why Children Are Especially Vulnerable
Several factors make children more vulnerable to the spinal stresses of modern digital life:
Growth & Development: Children’s spines are not fully mature. Growth plates, vertebral alignment, curvature (lordosis, kyphosis) are still in flux. Misaligned posture during growth can lead to longer-term structural changes.
Long Hours Of Screen Use: Online schooling, educational apps, video calls, and recreational screen time mean many children spend multiple hours daily in static positions—often with head and neck bent downward. Many do this from a young age, before consciously adopting ergonomic habits.
Lack Of Awareness & Poor Ergonomics: Homes are rarely set up with ideal ergonomic furniture for children. Laptops or tablets on laps, phones held low, bad chairs or slumped seating—all contribute to poor posture. Children often don’t realise discomfort or ignore it until pain becomes significant.
Insufficient Physical Activity: With more sedentary lifestyles, less outdoor play, and more time indoors, the muscular strength and flexibility that support good posture are underdeveloped. Weak core muscles and weak back muscles make it harder to maintain good spinal alignment.
Device Size & Use Patterns: Small screens force children to bend their necks more. Holding phones low rather than eye-level, reading tablets or books on laps, leaning forward to reach screens—all these amplify strain.
What Are The Early Warnings Signs Parents Should Watch For
Because early detection can limit long-term damage, parents and caregivers should be alert to these warning signs in children:
Complaints of neck or shoulder pain, especially after screen useFrequently tilting the head forward, slumping, or hunching over devicesSleep disturbance related to discomfort in neck or backReduced range of motion in neck movementHeadaches, especially when they follow or accompany screen useFatigue, especially upper-back fatigue
If any of these occur, changing habits early can prevent spinal changes.
What Do Doctors And Experts Recommend?
To counter the rise in ‘Tech Neck’ among children, several supportive measures are being suggested. These are not complicated or expensive—mostly about behaviour, posture, and environment.
Ergonomic Setup
Ensure screens are at eye level: when children use laptops or tablets, raise them so the head is not tilted too far.Use chairs with good back support; feet should be flat on floor or footrest. Tables and desks should be at the correct height.If using phones or tablets, hold them up or use holders rather than placing devices on laps or flat surfaces.
Frequent Breaks & Movement
The 20-20-20 rule works: every 20 minutes, look at something 20 feet away for 20 seconds.Frequent pauses: stand, stretch, walk a bit. Movement helps relieve pressure on spine and neck.Incorporate physical activities that strengthen neck, back, core muscles.
Posture Education
Teach children to be aware of how they sit, stand, and hold devices.Encourage good posture: shoulders down, head straight, ears aligned with shoulders.Use mirrors or gentle reminders to adjust posture when slumping.
Device Use Habits
Limit recreational screen time, especially before bed.Use voice calls or audio rather than always looking at screens.For educational screen time, use bigger screens or projectors so children don’t need to lean forward.
Supportive Lifestyle Measures
Physical exercise, particularly activities like swimming, yoga, or sports that engage the back and core.Sleep in positions that support spinal alignment; a good mattress and pillow suited to the child’s body.Healthy diet to support bone health—calcium, vitamin D etc.
When To Seek Medical Help
If pain is persistent or restricting movement.If there are neurological signs: numbness, tingling, weakness.A physical therapist, orthopaedic doctor, or allied spine specialist can assess posture, possibly recommend imaging if needed, and guide therapy or corrective exercises.
What Are The Broader Impacts?
This is not just about temporary pain. If habits leading to ‘Tech Neck’ go uncorrected, they can set children up for lifelong spinal issues, chronic pain, decreased mobility, and possibly degenerative changes earlier in life. Health-related quality of life can suffer. Moreover:
Academic Performance & Concentration: Discomfort or pain can distract from studies. Children who are uncomfortable may avoid sitting upright or reading for long, hurting attention.
Psychosocial Effects: Poor posture and visible spinal changes can affect self-esteem, body image. Shoulders slumped or head forward may lead to insecurity about appearance.
Healthcare Costs: If spine issues become chronic, the cost of therapy, medical visits, and possibly corrective surgeries increases.
What India Needs To Do
Given India’s large child population, widespread smartphone use, sometimes in cramped spaces without ergonomic furniture, this is a pressing public health concern. Some action points:
Schools can play a role: Ensure desks, chairs are ergonomic. Teach posture. Make schedules include breaks. Limit hours of screen exposure.
Awareness Campaigns: Use media, health outreach, and parent-teacher meetings to inform about ‘Tech Neck’.
Policy Standards: Encourage or regulate furniture makers, device manufacturers to consider ergonomic needs for children.
Health Services: Include screening in school health checks. Encourage physical therapists and doctors to ask about screen habits during paediatric visits.
What Are The Challenges To Set Up Thresholds?
It is challenging to establish exact thresholds: how much screen time is “too much, » which angle of neck tilt is too extreme, etc. These vary by age, body size, and development.
Socioeconomic constraints: not every family can afford ergonomic furniture or large screens; living conditions may force children to use devices in suboptimal positions.
Behavioural inertia: habits once formed are hard to reverse—like slouching, holding devices in the lap, bending the neck.
Can The Damage Be Reversed?
The good news is that many of the early effects of ‘Tech Neck’ are reversible. With timely adjustments in posture, improved device habits, and physical strengthening, children can recover. The earlier the intervention, the better.
For those whose spines are already under strain:
Physical therapy and posture-correcting exercises can help restore alignment.Consistent habits (ergonomics, breaks, movement) can prevent further damage.In rare cases, medical intervention might be required, but that is more likely when issues are left unchecked for long periods.
For children who grow up bending their necks down at phones and tablets, the cost can be their spine health. ‘Tech Neck’ is not just another health buzzword— it is a warning signal. One that parents, educators, and policymakers need to heed. By changing how we use devices, how we teach posture, and how we frame screen habits, we can ensure children grow up healthy.
Shilpy Bisht, Deputy News Editor at News18, writes and edits national, world and business stories. She started off as a print journalist, and then transitioned to online, in her 12 years of experience. Her prev…Read More
Shilpy Bisht, Deputy News Editor at News18, writes and edits national, world and business stories. She started off as a print journalist, and then transitioned to online, in her 12 years of experience. Her prev… Read More
September 23, 2025, 15:57 IST
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