Combatting Neck Pain from Screen Time: Advice from an Ottawa Chiropractor

Neck pain has become a common complaint among people who spend long hours working on screens, whether on computers or mobile phones. As a chiropractor practicing in Ottawa, I see many patients struggling with discomfort linked to prolonged sitting and close screen use. Recent research, including a comprehensive review published in BMC Public Health (2025), highlights clear connections between sedentary behavior, screen time, and neck pain. Understanding these links can help us take practical steps to reduce pain and improve posture.

This blog post explores the findings of that review and offers three targeted exercise approaches to ease neck pain related to screen use: postural endurance exercises, increasing general activity to reduce sedentary time, and resistance training focused on key back muscles.

Proper neck posture while working on a computer

Proper neck posture while working on a computer helps reduce strain and pain.

How Screen Time and Sedentary Behavior Affect Neck Health

The review from BMC Public Health analyzed multiple studies linking neck pain with sedentary lifestyles and close screen use. It found that:

• Prolonged sitting increases muscle fatigue and stiffness in the neck and upper back.

• Working on close screens such as smartphones or laptops often leads to forward head posture, which strains neck muscles.

• Sedentary behavior reduces blood flow and muscle activity, weakening muscles that support the neck.

  
  

These factors combine to create a cycle where poor posture and inactivity worsen neck pain, which in turn discourages movement. This cycle can lead to chronic discomfort and reduced quality of life.

Postural Endurance Exercises to Support Neck Muscles

One effective way to combat neck pain is by improving the endurance of postural muscles. These muscles help maintain proper alignment during long periods of sitting or screen use.

What are postural endurance exercises?

These exercises focus on holding specific positions or performing low-intensity movements that train muscles to resist fatigue. For the neck and upper back, this means strengthening muscles that keep the head aligned over the spine.

Examples of postural endurance exercises:

• Chin tucks: Sit or stand upright, gently pull your chin straight back without tilting your head. Hold for 5–10 seconds and repeat 10 times. This strengthens deep neck flexors.

• Scapular squeezes: Sit with your arms at your sides, squeeze your shoulder blades together and hold for 5 seconds. Repeat 10–15 times. This activates upper back muscles.

• Wall angels: Stand with your back against a wall, arms bent at 90 degrees, slowly raise and lower your arms while keeping contact with the wall. Perform 2 sets of 10 reps.

  
  

These exercises improve muscle endurance, helping you maintain better posture during screen time and reducing neck strain.

Increasing General Activity to Break Sedentary Patterns

Sitting for hours without breaks worsens neck pain by causing muscle stiffness and poor circulation. Increasing overall daily activity helps counteract these effects.

Simple ways to reduce sedentary time:

• Stand up and stretch every 30 minutes.

• Take short walks during breaks.

• Use a standing desk or adjustable workstation.

• Incorporate light activity like household chores or gentle walking after work.

  
  

Benefits of general activity:

• Improves blood flow to neck and shoulder muscles.

• Reduces muscle stiffness and tension.

• Encourages better posture by breaking long sitting periods.

  
  

Even small changes in daily movement can make a big difference in managing neck pain related to screen use.

Resistance Training Focused on Back Muscles

Strengthening specific back muscles helps support the neck and upper spine, reducing the load on neck muscles during screen work.

Key muscles to target:

• Lower trapezius: Helps stabilize the shoulder blades and supports upper back posture.

• Thoracic paraspinals: These muscles run along the spine and maintain upright posture.

  
  

Effective resistance exercises:

• Prone Y raises: Lie face down, lift your arms overhead in a Y shape, squeezing shoulder blades together. Hold for 2 seconds and lower. Perform 2 sets of 12 reps.

• Rows with resistance bands: Attach a band at chest height, pull handles towards your chest squeezing shoulder blades. Do 3 sets of 10–15 reps.

• Superman holds: Lie face down, lift arms and legs off the ground simultaneously, hold for 10 seconds. Repeat 3 times.

  
  

These exercises build strength in muscles that counteract forward head posture and help maintain a healthy neck position.

Putting It All Together: A Practical Routine

Here is a simple weekly plan combining these approaches:

• Daily: Perform postural endurance exercises (chin tucks, scapular squeezes) in the morning and evening.

• Every hour: Take 5-minute breaks to stand, stretch, or walk.

• 3 times per week: Do resistance training focusing on lower trapezius and thoracic paraspinals.

  
  

Consistency is key. Over time, these habits can reduce neck pain and improve posture during screen use.

Neck pain from screen time is a growing problem, but it is manageable with the right strategies. By understanding the role of sedentary behavior and close screen use, you can take control of your neck health. Incorporate postural endurance exercises, increase your daily activity, and strengthen your back muscles to support a healthier posture.

If you have prolonged neck pain, seek healthcare with a trained professional like our team of chiropractors, physiotherapist and massage therapists