Teens' Love Of Gaming, Social Media Takes Toll on Spine and Posture; Here's How To Fix Tech Neck

In the age of smartphones, social media and online gaming, teenagers are spending more time than ever hunched over, staring at their screens. Whether it’s scrolling endlessly through Instagram or competing in virtual gaming arenas, this digital immersion is quietly shaping unexpected health concerns at an alarmingly young age – poor posture and spine problems.

We speak to Dr Randhir Kenjale, Consultant, Spine and Orthopaedic Surgeon, Ruby Hall Clinic, to understand how this issue can create problems in the long run for teens and if there is a way to fix it:

The Digital Posture Problem A healthy spine naturally has gentle curves that support the head and body. However, prolonged periods spent slouching or bending the neck forward to look at screens

can gradually distort this alignment. This phenomenon, often called “tech neck” or “gamer’s hunch,” is becoming increasingly common among teenagers.

Typical posture-related issues among teens include:
• Forward head posture – head protrudes in front of the shoulders.
• Rounded shoulders – caused by constant leaning forward.
• Upper back stiffness and pain – from poor sitting ergonomics.
• Lower back discomfort – due to prolonged sitting without support.
• Muscle imbalances – weakened core and overstressed neck muscles.

Studies have shown that the average teen spends over 7 hours daily on screens, and much of that time is spent in static, unhealthy positions. Over months and years, this can lead not only to chronic back and neck pain but also affect breathing, confidence, and overall spinal health.

Why Posture Matters More Than You Think
Posture isn’t just about appearance; it affects multiple systems in the body:
• Respiration: Slouched posture restricts lung capacity, leading to shallow breathing.
• Mood and concentration: Poor posture can increase fatigue and stress levels.
• Musculoskeletal health: Chronic strain can lead to early disc degeneration, muscle fatigue, and even headaches.
• Self-image: Body language plays a role in confidence and emotional well-being.

For teenagers still in their growth phase, these problems can have long-term implications on spinal development and musculoskeletal structure.

Signs Your Teen May Have Posture Problems
• Constant complaints of neck, shoulder, or upper back pain
• Slouching or a forward tilt of the head while standing or sitting
• Rounded shoulders visible in photos
• Fatigue or restlessness during study or gaming sessions
• Frequent headaches or eye strain

If these sound familiar, it’s time to intervene early. Follow these steps to correct and improve your kid’s posture

1. Limit Screen Time
Encourage regular screen breaks, ideally a 10-minute break every hour. Use parental tools or apps to monitor and limit excessive social media or gaming usage.

2. The 20-20-20 Rule
Every 20 minutes, look 20 feet away for at least 20 seconds. This helps relax both the eyes and neck muscles.

3. Set Up an Ergonomic Space
• Screen height: The top of the screen should be at eye level.
• Chair support: Use a chair with good lumbar (lower back) support.
• Feet flat: Keep both feet flat on the floor, with knees at 90 degrees.

4. Encourage Movement
Get teens to stretch, stand, or walk between gaming sessions. Simple activities like swimming, cycling, or yoga can strengthen postural muscles.

5. Core Strengthening Exercises
A strong core supports the spine. Exercises like planks, bridges, and gentle back extensions can improve alignment.

6. Posture-Tracking Apps and Wearables
Some devices gently alert users when they start to slouch, turning technology into a corrective tool rather than a cause of the problem.

7. Consult a Physiotherapist
If pain persists, a physiotherapist can assess postural deviations and design a personalized exercise plan.

Building Awareness and Balance
Parents and educators play a vital role in modelling good habits. Encourage conversations about digital balance, not as a punishment, but as a way to protect health and well-being. Small daily adjustments can prevent big problems tomorrow.

In a world where screens are unavoidable, awareness and posture-conscious habits can go a long way. After all, a healthy spine today supports a strong, confident tomorrow.