In 2025, screens are woven into most parts of our daily lives. Whether we are studying, working, catching up with friends, or winding down with entertainment, digital devices always seem to be within reach. While these tools bring convenience and connection, they have also quietly reshaped the way we use our bodies. Increasingly, physiotherapists are witnessing the physical consequences of prolonged screen use, ranging from stiff necks and sore backs to headaches and postural changes. Here are a few key facts about your body and screentime that you should know, according to recent research (references below).
What Do We Mean by Screen Time?
Screen time refers to any activity carried out on a digital device, including watching television, using computers and laptops, scrolling on phones, gaming, or streaming videos on tablets.
- For children and adolescents, less than two hours per day is currently being considered a healthy limit.
- In reality, many young people spend five, six, or more hours per day in front of a screen.
- Among adults, work demands often require long hours of computer use, with additional leisure screen time added on top.
This level of exposure places the body under sustained and unnatural strain, especially when breaks are infrequent or posture is less than ideal.
The Musculoskeletal Impact of Prolonged Screen Use
Neck and Shoulder Pain
One of the most widely reported issues is neck pain, often described as stiffness, aching, or even sharp discomfort when turning the head. This is closely linked to the forward head posture many people adopt when looking down at phones or leaning towards computer screens.
- Holding the head just 2–3 cm forward from its natural alignment can double or triple the load on the neck muscles.
- Shoulders tend to roll forward at the same time, leading to muscle fatigue, tightness, and sometimes headaches.
- Research shows that up to 30% of adolescents with high screen use report neck and shoulder pain at least once a week.
We’ve also shared more about “tech neck” in kids and how to prevent it in this article.
Lower Back Pain
The lower back is another frequent site of discomfort. Prolonged sitting, especially without proper support, creates sustained pressure on the lumbar spine. Adolescents spending more than five hours a day on screens are significantly more likely to develop low back pain.
- Pain may feel dull and aching, and can worsen after long study or gaming sessions.
- Lack of movement reduces blood flow to the spinal discs, contributing to stiffness and discomfort
Upper Back and Postural Changes
Screen use often encourages slouched sitting positions. Over time, this can contribute to:
- Rounded shoulders
- A hunched or “kyphotic” upper back
- A more pronounced forward head position
These postural changes don’t just affect a person’s appearance, they alter the way forces travel through the spine and joints, increasing the risk of longer-term musculoskeletal problems.
Wrist, Hand, and Eye Strain
While less common than spinal issues, wrist and hand discomfort is becoming more frequent, particularly with heavy smartphone or laptop use. Repetitive activities like scrolling, typing, or gaming can strain the small joints and tendons. Eye strain, headaches, and fatigue are also closely tied to extended screen time.
Why Are Adolescents Particularly at Risk?
Adolescents are at a unique stage of rapid growth and development. This means:
- Sustained poor posture can influence how bones, joints, and muscles develop.
- High screen use has been linked to absenteeism from school due to pain and discomfort.
- Girls, in particular, tend to report higher pain intensity compared to boys of the same age.
Beyond the Musculoskeletal System
Beyond the physical effects, prolonged inactivity may also:
- Reduce cardiovascular fitness
- Increase the risk of obesity and metabolic problems
- Contribute to fatigue and poor sleep, particularly when screens are used late at night
- Affect concentration, mood, and overall well-being
The Role of Physiotherapy
Physiotherapy plays a key role in both preventing and addressing the effects of high screen time. Here at PhysioCentral in Hong Kong, our physiotherapists are able to:
- Assess your posture and movement patterns, identifying strain points and imbalances
- Provide hands-on treatment, such as joint mobilisation or soft tissue release, to reduce pain and restore mobility where needed
- Prescribe individualised exercises to strengthen weak muscles, stretch tight areas, and improve spinal alignment
- Educate you on best practices for your ergonomics, advising on optimal workstation setup, screen height, seating, and regular break strategies
- Support long-term change, helping children, adolescents, and adults to build healthier habits that fit realistically into daily life.
Early intervention is especially important for adolescents, where joint damage and postural habits can carry into adulthood if left unaddressed. While we can’t always avoid screens, with awareness, lifestyle changes, and physiotherapy support, the effects can be better managed for improved outcomes.
Book your appointment online here or call us on +852 2801 4801