Take a second and notice where your head is right now. If you're looking down at your phone or leaning toward a computer screen, your neck may be working much harder than you realize. When your head is upright, it places about 12 pounds of load on your neck. Hunch forward and look down, however, and that load can climb to roughly 60 pounds.
That matters when you spend hours in the same position day after day. Between 60% and 80% of people experience neck pain at some point, and nearly half experience it frequently or repeatedly. Rather than trying to keep your neck perfectly still, movement may be one of the simplest ways to help. Taking regular breaks from screens, turning your head gently from side to side and keeping your head aligned over your shoulders can help maintain movement and reduce unnecessary strain.
You can also strengthen the muscles that help support the weight of your head. One simple exercise involves lying down, gently tucking your chin toward your chest and lifting your head about an inch, gradually working toward holding the position for 30 seconds. Another involves sitting against a headrest, pressing your head backward and then bringing your chin toward your chest. The goal isn't to keep your neck rigid. Your spine is designed to move, and regularly giving it that movement may help make your neck more resilient to the demands of everyday screen time.
SOURCE:
BBC, October 5, 2026