By Dr Shinay Labuschagne (Chiropractor)
Phones, laptops, streaming, scrolling. Screens are part of almost everything we do, and with them has come “tech neck”: that familiar neck and upper-back stiffness after too long looking at a screen.
Signs You May Need a Screen-Time Reset
After a long day at the computer or on your phone, you might notice:
- Neck or upper back tightness
- Aching between the shoulder blades
- Tension around the shoulders
- Headaches
- Stiffness when you finally stand up or look away from the screen
Small Changes Can Make a Big Difference
- Bring the Screen to You: Instead of dropping your head towards your phone, lift it a little closer to eye level.
- Change Positions Often: There’s no single “perfect” posture. Your best posture is often your next one, so shift, stretch, stand up or walk around regularly.
- Give Your Eyes (and Neck) a Break: Every 30 to 60 minutes, look away from your screen, roll your shoulders and gently move your neck through a comfortable range.
- Don’t Forget Your Upper Back: Your neck and shoulders don’t work in isolation. Regularly moving your upper back, shoulders and chest may help you feel less stiff.
Try This at Your Desk
Set a repeating timer for every 20 to 30 minutes. Then take 60 seconds to roll your shoulders back five times, gently turn your head side to side, reach both arms overhead with a deep breath and walk around for a minute. Short movement breaks add up, and they’re usually easier to stick with than one long stretch session at the end of the day.
Feeling More Than Just the Occasional Stiffness?
If neck discomfort keeps returning, affects your day-to-day activities or makes it difficult to move comfortably, it may be worth having it assessed. At Family Chiropractic Bundaberg, we can assess how your neck, shoulders and upper back are moving and, if chiropractic care is appropriate for you, suggest practical strategies to suit your day. To arrange an assessment, contact our team on (07) 4181 1464.
This article is general information only and is not a substitute for individual advice from your healthcare provider.