Screens have become part of everyday life. Adults use them for work, communication and entertainment, while children rely on devices for learning, gaming and staying connected.
The problem is not simply the number of hours spent looking at a screen. It is what happens during those hours. Remaining in one position, looking down for long periods and missing regular movement can leave the neck, shoulders and upper back feeling stiff or tired.
Rather than trying to eliminate screens, families can focus on using them in ways that better support movement, posture, sleep and spinal health.
Why Screen Posture Matters
Your head is designed to balance over your shoulders with the support of the natural curve in your neck. When you repeatedly look down at a phone or lean towards a computer, your head moves forwards and the muscles around your neck and upper back must work differently.
This is commonly called forward head posture or, more casually, “text neck”.
Forward head posture does not automatically mean that someone will experience pain. Bodies are adaptable, and no single posture is inherently harmful when used briefly. Difficulties are more likely to arise when one position is sustained for long periods without movement or recovery.
You may notice:
Neck or shoulder tension
Upper-back stiffness
Headaches
Tired or sore eyes
Reduced neck movement
A tendency to slump
Discomfort after computer work, gaming or scrolling
These signs can be useful reminders that your body needs a change of position.
Can Forward Head Posture Affect Breathing?
Posture can influence more than the neck and shoulders. The position of the head, neck and rib cage also affects the mechanics used during breathing.
In a controlled study, researchers found that deliberately adopting a forward head position reduced several measures of respiratory function compared with a neutral head-and-neck position.[1] More recent research has also found an association between forward head posture and lower dynamic lung-volume measurements.[2]
This does not mean that occasionally looking down at a phone will damage your lungs. It suggests that a persistently collapsed position may make it harder for the breathing muscles and rib cage to work as efficiently as they can in a more open, comfortable posture.
Changing position regularly and allowing the chest and rib cage to move freely can help support comfortable breathing.
Children Learn Screen Habits Early
Children are still developing their coordination, strength and movement habits. Their screen posture today is not a guarantee of future problems, but childhood is an ideal time to establish healthy routines.
Instead of repeatedly telling children to “sit up straight”, encourage variety. Let them change positions, use a desk for focused activities and take regular breaks to move.
Parents can also model the habits they want children to develop. It is difficult to create healthy family screen boundaries if adults remain attached to their own devices throughout meals and late into the evening.
Make Your Screen Setup Work for You
A few practical adjustments can reduce unnecessary strain:
Raise the screen
Position a computer monitor closer to eye level. When using a laptop for longer periods, consider placing it on a stand and using a separate keyboard and mouse.
Bring the phone towards you
Rather than dropping your head towards your phone, raise the device to a more comfortable height. Resting your elbows on a cushion or armrest can make this easier.
Support your body
Sit back in the chair with your feet supported. You do not need to hold a rigid “perfect” posture. Aim for a position that feels comfortable and allows you to change it easily.
Use larger screens when possible
Watching or reading on a larger screen positioned further away may be more comfortable than spending long periods looking down at a small device.
Movement Is More Important Than Perfect Posture
Even an excellent sitting position can become uncomfortable when held for too long. The best posture is often your next posture.
Build movement into the day by:
Standing up between tasks
Walking while taking a phone call
Rolling your shoulders and gently moving your neck
Spending time outside
Playing active games as a family
Alternating sitting, standing and floor-based activities
Taking brief screen breaks before discomfort develops
Short, frequent movement breaks are usually more realistic than trying to undo an entire day of sitting with one long stretch at night.
Protect Sleep as Well as Posture
Late-night screen use can make it harder for children and adults to settle into a consistent sleep routine. Create a regular wind-down period and keep devices away from beds where practical.
Charging family devices in a shared area overnight can reduce the temptation to keep scrolling and help make bedrooms calmer places for sleep.
How Chiropractic Care May Help
If you or your child regularly experiences stiffness, restricted movement or discomfort associated with screen use, a chiropractic assessment can help identify contributing factors.
A chiropractor can assess posture, spinal movement and joint function, then recommend care appropriate to the individual. This may include chiropractic adjustments, movement advice, workstation changes and exercises that support strength, mobility and body awareness.
Screens are not going away—and they do not need to. By balancing technology with regular movement, varied posture, restful sleep and appropriate spinal care, your family can enjoy the benefits of digital life while looking after their bodies.
References
[1] Zafar H, Albarrati A, Alghadir AH, Iqbal ZA. Effect of Different Head-Neck Postures on the Respiratory Function in Healthy Males. BioMed Research International. 2018;2018:4518269.
[2] Deniz Y, Doğan H, Gür G, et al. The Effect of Forward Head Posture on Dynamic Lung Volumes in Young Adults. Sport Sciences for Health. 2024.