Neck and Shoulder Pain from Screen Time – Causes and Relief
- Dr Vinayaraj Kelagadi
- Aug 5
- 2 min read
Neck and Shoulder Pain from Screen Time – Causes and Relief
By Dr. Vinayaraj M. Kelagadi | Spine and Orthopedic Specialist | Kossin Care, Bangalore
Are you experiencing frequent neck and shoulder pain after long hours of screen time? You're not alone. In today’s digital world, prolonged computer and mobile usage is one of the most common causes of neck stiffness, shoulder tension, and upper back pain. At Kossin Care, Bangalore, Dr. Vinayaraj M. Kelagadi, a leading spine and orthopedic specialist, treats hundreds of patients every year suffering from tech-related musculoskeletal problems. Whether you're working from home, attending online classes, or binge-watching shows, understanding the reasons behind neck and shoulder pain and learning how to prevent it is crucial for your long-term health.
Why Does Screen Time Cause Neck and Shoulder Pain?
Prolonged screen time often leads to poor posture and muscle strain. Here’s how:
Forward Head Posture (Text Neck): Tilting your head forward to view a screen puts extra stress on the neck muscles and spine.
Hunched Shoulders: Sitting with rounded shoulders while typing or scrolling strains the upper trapezius and shoulder joints.
Lack of Movement: Staying in one position for hours reduces blood flow and causes muscle stiffness.
Improper Workstation Setup: Monitors placed too low or chairs without back support can lead to poor alignment.
These factors together contribute to a condition called “tech neck”, which may also radiate pain into the arms, upper back, and cause frequent headaches.
Symptoms to Watch Out For
If you're noticing any of the following signs, it might be time to consult a spine specialist:
Constant dull ache in the neck or shoulders
Tingling or numbness in arms or hands
Headaches originating from the neck
Limited range of motion or stiffness
Pain worsening after screen use
Simple and Effective Relief Tips by Dr. Vinayaraj, Kossin Care
You don’t have to live with this pain! Here are expert-recommended solutions:
1. Maintain Good Posture
Keep your screen at eye level.
Sit straight with shoulders relaxed and feet flat on the ground.
Avoid slouching or leaning forward.
2. Take Frequent Breaks
Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds.
Stand up and stretch every 30–60 minutes.
3. Strengthen Neck and Shoulder Muscles
Gentle neck stretches, shoulder rolls, and chin tucks can improve mobility.
Yoga and physiotherapy can also help build postural strength.
4. Use Ergonomic Furniture
Use a chair with lumbar and neck support.
Ensure your keyboard and mouse are positioned at elbow height.
5. Apply Heat or Cold Packs
Heat helps loosen tight muscles, while cold reduces inflammation.
Consult a Specialist If pain persists beyond a few days, consult an orthopedic or spine specialist. Ignoring chronic neck and shoulder pain can lead to long-term damage.
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