As kids head back to school, it’s easy to forget the toll that daily screen time can take on their little bodies. Are your kids feeling a little more sluggish or complaining of aches after a long day of homework? It could be tech neck, a growing condition in today’s screen-filled world. With more time spent on devices for both schoolwork and downtime, tech neck has become a common issue, but the good news is that it’s preventable with the right steps.
At North West Physio in Everton Park, we’re experts in helping families improve posture, prevent pain, and create healthier habits. In this blog, we’ll walk you through the signs of tech neck, its impact on your child’s health, and how we can help them feel their best this school year.
1. Tech neck symptoms: signs parents should watch for
Tech neck can sneak up on your child without you even realising it. Here are the common signs you should look out for:
- Neck pain or stiffness: if your child’s neck is sore or tight, particularly after long stretches of screen time, they might be developing tech neck.
- Rounded shoulders and forward head posture: notice your child’s shoulders slumping and their head jutting forward? This is a classic sign of poor posture from too much screen use.
- Headaches: if your child is complaining of frequent tension headaches, it could be related to poor posture from tilting their head forward for extended periods.
- Back pain: pain down the spine, particularly in the upper or lower back, is another common symptom of tech neck.
2. How screen time affects your child’s posture & neck health
Extended screen time leads kids to hunch over their devices, which puts strain on their neck and back muscles. Over time, this can cause not just immediate discomfort, but also long-term consequences like muscle weakness, chronic pain, and even changes in skeletal development. It’s crucial to address this issue early to ensure your child stays active, pain-free, and healthy.
3. Children’s posture: simple changes to improve your child’s screen setup
A few small adjustments to your child’s screen setup can help reduce strain on their neck and back. Here are some tips:
- Device positioning: ensure screens are at eye level, so your child doesn’t have to bend their neck down. This helps them maintain a neutral head position.
- Ergonomic furniture: invest in a comfortable chair and desk that support proper posture. Look for chairs that allow their feet to rest flat on the floor and keep their forearms parallel to the ground.
- Encourage movement: It’s important to balance screen time with physical activity. Encourage your child to get up, stretch, and move every 30 minutes.
4. Tech neck exercises: quick stretches to help your child during study breaks
Taking regular breaks to stretch is essential for reducing tech neck. Try these simple stretches:
- Neck tilt stretch: have your child sit or stand tall and gently tilt their head to one side, bringing the ear toward the shoulder. Hold for 15 seconds on each side.
- Chest opener stretch: get your child to sit tall, clasp their hands behind their back, and gently lift their arms to open up the chest. This stretches the upper back and shoulders.
- Shoulder rolls: rolling the shoulders forward and backward helps release built-up tension in the upper back and shoulders.
5. How much screen time is safe?
The Australian Institute of Family Studies recommends no more than 2 hours of recreational screen time per day for children aged 5 – 17. While this is great for their overall wellbeing, it’s also important to consider posture. Balancing screen time with physical activity and regular breaks is key to avoiding tech neck.
6. Encouraging better posture during homework and device use
Here are a few tips to help your child maintain better posture during homework and screen time:
- Posture checks: remind your child to sit up straight and avoid slouching. Setting posture reminder alarms on their devices can be a fun way to keep them mindful.
- Frequent breaks: encourage your child to take a break every 30 minutes to stretch and move. A quick walk around the house can do wonders!
- Proper workspace setup: ensure your child’s study area is set up for success. A chair with lumbar support and a desk that allows them to sit comfortably will encourage good posture.
7. Tech neck treatment: how a physio can help kids
If your child is already experiencing pain or discomfort from tech neck, physiotherapy can help. At North West Physio Everton Park, we offer:
- Posture correction: we assess your child’s posture and provide specific exercises to strengthen weak muscles and stretch tight areas.
- Manual therapy: techniques like massage and mobilisation can help alleviate discomfort and improve mobility.
- Education: we’ll teach your child (and you) how to maintain good posture, take regular breaks, and stay active to prevent future issues.
Tech neck exercises: building healthier screen habits with physiotherapy
Every child is different, which is why we offer tailored physiotherapy assessments to help families develop healthier screen habits. Whether it’s posture correction, strengthening exercises, or expert advice on reducing screen time, we’ll work with you to create a plan that suits your child’s needs.
Book an appointment with North West Physio Everton Park
Are you noticing signs of tech neck in your child? Don’t wait for discomfort to become a bigger issue. Book an appointment with North West Physio Everton Park today! Our experienced physiotherapists are here to help your child develop better posture, reduce pain, and establish healthier screen habits.
Call us or book an appointment online today, and take the first step toward a pain-free and healthier future for your child.
By Matthew
