Teen Posture Problems Linked to Tech Are Growing—But They Can Be Fixed

Newsweek

7 hours ago

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Smartphones, laptops and gaming consoles have become an inseparable part of teen life—but they come with a hidden cost, health experts are warning.
From slouched shoulders to strained spines, "tech neck" is on the rise among young people and the long-term effects could be serious.
Newsweek spoke to two experts who outlined why neck and posture problems are increasingly affecting teenagers, how prolonged screen time and gaming habits are fueling the trend and the steps that can help prevent long-term damage.
With digital devices in young hands earlier than ever, the risks are mounting—and so is the urgency to act.
"Tech neck is pain and/or stiffness of the neck and upper back related to sustained poor posture," said Cate Wright, a doctor of Physical Therapy and Board Certified Orthopedic Specialist from Oklahoma City.
"The posture can be described as excessive forward bend of the neck (forward head), rounded shoulders and increased rounding of upper back (thoracic spine).
"Looking at a computer screen or laptop that is below eye level and increased sitting without breaks, such as in a desk job or gaming, are major contributors."
A stock image of a teenager boy using phone with neck pain.
A stock image of a teenager boy using phone with neck pain.
Egoitz Bengoetxea Iguaran/iStock / Getty Images Plus
Kids are getting hooked on screens earlier than ever—30 percent get their first smartphone by ages 12 to 13, and one in five by just nine years old, according to a 2024 Statista report. Many use those devices for gaming, and the effects are showing.
A 2023 study found that four in ten e-sports players experience regular pain, with the neck the most common trouble spot. The research pointed to marathon gaming sessions of more than 3–5 hours without breaks and playing to escape stress as key factors.
That same year, Statista reported that 92 percent of U.S. teens aged 15 to 17 had access to a desktop or laptop at home, compared to 86 percent of younger teens—putting more young spines at risk.
"People may feel soreness in the neck and upper back, most likely after prolonged use of a cell phone, tablet, or laptop computer. They may have difficulty getting into upright posture or even experience reversal of the cervical spine," Wright said.
A stock image of a young boy wearing headset and play video games with smartphone in front of computer.
A stock image of a young boy wearing headset and play video games with smartphone in front of computer.
Sabrina Bracher
The Bigger Health Picture
Newsweek also talked with Dr. Sherry McAllister, author of Adjusted Reality: Supercharge Your Whole-Being for Optimal Living and Longevity and president of the Foundation for Chiropractic Progress.
"Posture doesn't just affect how kids look, it also affects how they function. When the neck's natural curve is lost or reversed, it disrupts how signals travel through the nervous system," she told Newsweek.
"This can impact balance and coordination, breathing capacity, sleep quality, mood, stress levels and ability to focus."
Tips to Prevent Long-Term Damage
To prevent long-term orthopedic and neurological issues, Wright recommends the following:
Limit screen time;
Adjust height of computer screen to eye level;
Use gadget holders to keep devices in front of the face versus down in the lap;
Get up to walk, stretch or change position at least once an hour;
Use a standing desk with good ergonomics.
Four Stretches That Can Help
McAllister said: "The good news is that research shows that targeted posture exercises can make a big difference."
Wright, who owns Physical Therapy Central – Nichols Hills, in Oklahoma, also shared stretches that can be done at home to help ease and prevent tech neck:
Chin tuck —Sit up tall as if there is a string running through your spine being pulled upward. Tuck your chin back to make a double chin, keeping your nose forward. Hold for 5 seconds, repeat 20 times.
—Sit up tall as if there is a string running through your spine being pulled upward. Tuck your chin back to make a double chin, keeping your nose forward. Hold for 5 seconds, repeat 20 times. Cervical extension stretch— Link your fingers behind your neck and gently look up toward the ceiling. Perform up to 20 reps as tolerated.
Link your fingers behind your neck and gently look up toward the ceiling. Perform up to 20 reps as tolerated. Thoracic extension stretch— In a short chair, reach arms overhead and extend back over the top. In a high-back chair, place a rolled towel, small ball or foam roller between your shoulder blades, cross arms and extend back. Hold for 5 seconds, repeat 20 times.
In a short chair, reach arms overhead and extend back over the top. In a high-back chair, place a rolled towel, small ball or foam roller between your shoulder blades, cross arms and extend back. Hold for 5 seconds, repeat 20 times. Doorway pec stretch—Place hands at shoulder height on a door frame, step forward until you feel a stretch in the front of your shoulders. Hold for 30 seconds, repeat 3–5 times.
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References
Kumar, C. S., Sharma, M. K., Amudhan, S., Arya, S., Mahapatra, S., Anand, N., Sahu, A., Kumar, R., & Tripathi, R. (2023). Digital gaming, musculoskeletal, and related health hazards among adolescents and young adults. Indian Journal of Psychiatry, 65(6), 698–700. https://doi.org/10.4103/indianjpsychiatry.indianjpsychiatry_818_22
U.S.: Age at which children got their own cell phone 2024. (2024). Statista. Retrieved August 11, 2025, from https://www.statista.com/statistics/1474592/age-at-which-their-children-got-their-own-cell-phone-us/
U.S. teen desktop reach age 2023. (2023). Statista. Retrieved August 11, 2025, from https://www.statista.com/statistics/475949/usage-of-desktop-latop-teens-age/