Orthopaedician explains how hours of scrolling could be reshaping a generation’s spine

An orthopaedician reveals how prolonged phone scrolling is impacting posture and reshaping the spine of today’s generation.(Image: Pexels)

Remember when “go outside and play” was a daily routine? In today’s screen-soaked world, those words feel like a relic from another era. Teenagers are now spending more time with screens than ever before—phones, tablets, laptops—and while their minds may be thriving in the digital age, their spines are suffering quietly. Doctors are sounding the alarm on a growing modern ailment: Tech Neck, a condition that could be reshaping our children’s posture and health without us even noticing.

The silent price of looking down

"Technology is not the villain—but excessive use without breaks certainly is," says Dr Somesh Virmani, Associate Director and Head, Paediatric Orthopaedics, Sarvodaya Hospital, Faridabad. "Teenagers, whose musculoskeletal systems are still developing, are particularly vulnerable."

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Tech Neck occurs when young people spend hours hunched forward, heads bowed over screens. This forward-head posture almost doubles the load on the cervical spine for every inch the head tilts ahead. What starts as stiffness or neck pain can quietly evolve into something far more serious.

Teens often spend hours in virtual classrooms, scrolling social media, or gaming—with barely a stretch or change in position. Add to that a drastic decline in outdoor physical activity, and their growing spines are now under constant, unnatural strain. “This not only affects the spine’s alignment but also weakens core muscles, slumps the shoulders, and impacts lung function,” explains Dr Virmani. “It’s a full-body issue, not just a stiff neck.”

5 signs your teen may have Tech Neck

• Persistent neck or upper back pain: This is the most common early symptom, often brushed off as a minor ache.

• Frequent headaches or jaw pain: These can stem from muscular tension or poor neck alignment.

• Tingling in arms or fingers: This could point to nerve compression—something that requires immediate attention.

• Slouched posture or rounded shoulders: A tell-tale sign of chronic forward-head posture.

• Fatigue or poor concentration: Physical stress can subtly drain mental energy and focus.

What parents can do to protect their children

• Raise screens to eye level to reduce neck strain.

• Use the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.

• Encourage daily outdoor play or stretching: Physical activity strengthens postural muscles

• Invest in ergonomic furniture: These are good for your children, especially for long study hours.

• Be a screen-time role model: Knowingly or unknowingly, your teenagers often mirror your actions. They learn by watching you.

• When to see a specialist: “If your teen complains of ongoing pain, numbness, or noticeable posture changes, don’t ignore it," Dr Virmani told Moneycontrol. Early intervention with a paediatric orthopaedic specialist can prevent lifelong musculoskeletal issues.

What is Tech Neck?

Tech Neck is a condition caused by prolonged screen use, leading to forward-head posture and resulting in neck, back, and shoulder pain.

How can I identify if my teen has Tech Neck?

Look for signs like persistent neck pain, headaches, tingling in arms, slouched posture, and fatigue.

What are simple measures to prevent Tech Neck?

Raise screens to eye level, use the 20-20-20 rule, encourage outdoor activities, invest in ergonomic furniture, and be a screen-time role model.

When should I consult a specialist?

Seek medical advice if your teen experiences ongoing pain, numbness, or noticeable posture changes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.