In 2024, a whopping 94% of people in the UK aged 16 and over have a smartphone, translating to around 51.9 million individuals! On average, Brits spend about 3 hours and 49 minutes each day glued to their screens. The trend is especially strong among the younger crowd: nearly all (98-99%) of those aged 16 to 54 are smartphone owners, while about 82% of those aged 65 and older also have one. It's clear that smartphones have become a big part of daily life for many!
We’re spending more time than ever on our electronic devices—smartphones, laptops, tablets, and everything in between. While technology has made life more convenient, it’s also introduced a new set of physical problems, particularly when it comes to shoulder and neck pain. If you’ve ever finished a long day at your computer only to feel a dull ache in your shoulders or stiffness in your neck, you’re not alone.
This phenomenon, often called “tech neck” or “mouse shoulder,” is becoming increasingly common as we lean forward to look at our screens. Over time, this posture can put significant strain on the muscles, joints, and nerves in the upper body, leading to discomfort, stiffness, and even referred pain down the arms. So, what’s happening to your shoulders when you’re glued to your screen, and—more importantly—what can you do about it? Time to explore and get smart, just like our tech!
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How Tech Use Affects Your Shoulders
The human head weighs around 10-12 pounds, but when we bend forward at a 45-degree angle to look at our phones or laptops, the force on our neck and shoulders can increase dramatically—sometimes up to 40 pounds of extra pressure. This causes the muscles in the neck and shoulders to work overtime to support the weight, leading to fatigue, tightness, and even nerve compression.
For those who spend hours at a desk or constantly scrolling on their phones, this repeated strain can result in:
Pain in one shoulder (often the one used for a mouse or touchscreen)
Tightness in the neck, upper back, and shoulder blades
Restricted movement in the neck and shoulders
Headaches
A dull ache or burning sensation in the shoulder
Numbness or tingling down the arm and into the fingers
This discomfort isn’t just a short-term annoyance—over time, it can contribute to longer-term musculoskeletal issues that can affect your daily activities, sports, and even sleep quality.
How to Prevent Shoulder Pain from Tech Use
The good news? There are several simple adjustments you can make to reduce the strain on your shoulders and prevent long-term issues. Here’s what I recommend:
1. Set Up an Ergonomic Workspace
If you spend hours on a computer, making small changes to your workstation can make a big difference. Ensure your chair, desk, and monitor are set at the right height to keep your shoulders, arms, and wrists in a neutral position. Ideally, your screen should be at eye level so you’re not constantly looking down, and your mouse should be within easy reach to avoid excessive stretching.
2. Mind Your Posture
It’s easy to start slouching as the day goes on, but good posture is key to avoiding pain. Keep your shoulders relaxed, your back straight, and your feet flat on the floor. If you’re using a laptop for long hours, consider using a separate keyboard and mouse to maintain a more natural position.
3. Take Regular Breaks
Try to step away from your screen every 30-60 minutes to reset your posture. Even a quick shoulder roll or neck stretch can help relieve tension. If you use a mouse frequently, placing it closer to your body or switching to a trackball mouse can also reduce unnecessary arm strain.
4. Incorporate Shoulder and Neck Exercises
A few simple exercises can help combat tech-related strain:
Chin Nods: Sit in a neutral position and gently tuck your chin, as if nodding. Hold for 20 seconds and repeat 3 times. This helps realign your neck.
Shoulder Setting: Lift your shoulders up, then lower them halfway to a relaxed, mid-range position. Hold for a few seconds and check your posture every 10-15 minutes to ensure they stay in place.
5. Soft Tissue Release & Massage
If tight muscles are a constant issue, soft tissue release or massage therapy can help relieve built-up tension in the neck, shoulders, and upper back. This can improve circulation, reduce stiffness, and even help prevent further discomfort.
So What Can You Do About It?
While technology isn’t going anywhere, we can change the way we interact with it. By being mindful of your posture, making small ergonomic adjustments, and incorporating regular movement and stretching, you can help prevent shoulder pain and long-term damage from tech overuse.
If you’re already experiencing persistent shoulder or neck pain and simple adjustments aren’t helping, it may be time to seek expert advice. Whether it’s through physiotherapy, targeted exercises, or further treatment, addressing the issue early can prevent chronic discomfort and mobility problems down the line.
Your shoulders work hard every day, so it's only right to take care of them.
Struggling with ongoing shoulder pain? Schedule an initial consultation to see me at one of my private clinics in Poole or Dorchester, Dorset, to get you back to doing what you love.
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