Ending the workday with a stiff neck, raised shoulders, or a feeling of heaviness in the back of the neck is very common when spending many hours in front of a computer, mobile phone, or tablet. We often talk about "cervical pain," although several factors can be behind this discomfort: little movement, a screen that is too low, accumulated tension, a poorly adjusted desk, or a workload that makes it difficult to take breaks.
Neck pain from screens is not usually due to a single action, nor does it necessarily mean there is a significant injury. It often appears because the neck and upper back remain in the same position for too long. The goal is not to find a perfect posture to maintain for eight hours but to create a more comfortable environment and alternate positions regularly.
Why your neck gets strained when using a computer or mobile phone
The head weighs several pounds, and the muscles in the neck, shoulders, and upper back work continuously to support it. When you look down for a long time, lean your head forward to get closer to the screen, or hunch your shoulders while typing, these muscles can become fatigued. The sensation can spread from the back of the neck to the trapezius, between the shoulder blades, or even to the jaw.
How you organize your day also plays a role. Working in a hurry, constantly answering messages, remaining concentrated for hours, or not changing tasks can cause the body to tense up without us realizing it. That's why a person can have a well-set-up desk and still end the day with a strained neck if they barely get up or keep their shoulders tense.
The mobile phone deserves a separate mention. It's easy to use it with your head tilted while on the sofa, on public transport, or waiting for an appointment. There's no need to stop using it, but it's important to avoid prolonged neck flexion.
Common signs of cervical tension
Discomfort can vary from person to person. Some notice stiffness when turning their head, while others describe pressure in the back of the neck, a feeling of stiff shoulders, or pain at the end of the afternoon. It is also common for the neck to hurt more after driving, reading, working on a laptop, or spending a long time looking at a mobile phone.
Sometimes, tension in the area can coincide with eye strain. If, in addition to stiffness, you notice stinging, watery eyes, heavy eyelids, or blurred vision at the end of the day, it may be helpful to review these tips on dry eyes from screens.
It is not advisable to assume that any headache, dizziness, or arm discomfort comes from the neck. These are symptoms that can have many causes and, if they are frequent, intense, or new, require proper professional evaluation.
How to adjust your workspace without overcomplicating it
You don't need to transform your desk into a perfect office to improve some habits. Start by observing how you actually end up working, not just how you sit at the beginning of the day. If you end up bringing your face closer to the laptop, resting one shoulder more than the other, or working with your phone between your shoulder and ear, there's probably room for improvement there.
Make sure the main screen is in front of you and at a height that doesn't force you to keep your chin tucked into your chest. If you use a laptop for many hours, raising it with a stand and using an external keyboard and mouse can be more comfortable. The chair should allow your feet to rest on the floor or on a stable base, and your forearms should rest without your shoulders being raised.
Distance also matters. If the screen is too far away, it's easy to lean your head forward; if it's too close, you can end up straining your eyes. Adjust the font size and brightness before compensating by getting closer. Maintaining pleasant lighting, without direct reflections, helps prevent the body from adopting uncomfortable postures to see better.
The most useful habit: interrupting static posture
The best posture is not a rigid, immobile position, but one that is changed frequently. Getting up for a few minutes, walking around the house or office, shifting your weight, looking into the distance, or gently moving your shoulders and neck can relieve the feeling of accumulated tension.
There's no need to wait for intense pain to appear. You can associate these breaks with daily moments: when you finish a call, when you send an important task, when you refill your water bottle, or before checking your phone. Short, repeated breaks are usually more realistic than trying to compensate for an entire sedentary day with a single session at the end of the day.
If you move your neck, do it slowly and within a comfortable range. Forcing turns, making sudden movements, or trying to "crack" the area is not a good strategy if there is pain. The idea is to regain variety of movement, not to force the body to go beyond what it tolerates.
A brief routine to relieve neck and shoulders
A simple routine can serve as a reminder for movement during the day. Start by separating your shoulders from your ears and relaxing your jaw. Then, slowly turn your gaze from side to side, without pushing or seeking pain. You can accompany this with gentle shoulder rolls backward and calm breathing, letting your abdomen move as you inhale.
Another option is to get up, walk for a minute or two, and place your hands on a wall or stable table to comfortably open your chest. If you notice that a posture or movement clearly increases discomfort, stop. Not everyone needs the same exercises, especially when the pain has been recurring for a long time or limits mobility.
Away from the desk, it's advisable to distribute daily loads better. Always carrying your bag on the same shoulder, holding the phone with your neck, sleeping in an uncomfortable position, or spending hours sitting after work can maintain a feeling of overload. Small, sustained changes are usually more helpful than making an isolated adjustment one day.
Nutritional support for muscle function
In addition to taking care of posture, moving frequently, and avoiding spending too many hours in the same position, a balanced diet also provides important nutrients for normal muscle function.
Teresa Pons Magnesium Bisglycinate provides magnesium, a mineral that contributes to normal muscle function and helps reduce tiredness and fatigue. It can be an interesting option to complement a wellness routine, especially during periods of increased physical or mental activity.
Like any food supplement, it should be used as part of a varied and balanced diet and a healthy lifestyle.
Stress, jaw, and neck: a relationship that deserves attention
Stress doesn't explain all neck pain, but it can increase muscle tension and cause us to involuntarily raise our shoulders or clench our jaw. For some people, this occurs especially during concentration tasks, demanding meetings, or while driving.
If you wake up with a tired jaw, pain in your temples, dental sensitivity, or someone has told you that you grind your teeth at night, you might be interested in learning more about bruxism. A dentist or healthcare professional can assess each situation and advise on the most appropriate measures.
Reserving a small transition space when finishing the workday also helps separate work and rest: a quiet walk, a warm shower, a screen-free dinner, or a few minutes of slow breathing. It doesn't eliminate cervical discomfort on its own, but it can reduce the habit of keeping the body on alert until the end of the day.
When to consult a professional
It is advisable to seek evaluation if neck pain does not improve after a few weeks of basic care, recurs frequently, or affects work, sleep, or daily activities. It is also advisable to consult when it appears after a fall, blow, or accident, even if it initially seems tolerable.
Seek medical attention without delay if the pain is accompanied by weakness in an arm or hand, persistent tingling, loss of sensation, difficulty walking, fever, severe and unusual headache, difficulty controlling sphincters, or rapid worsening. These signs should not be automatically attributed to posture or screens.
Neck pain from screens usually improves by combining ergonomics, breaks, gentle movement, and a more varied daily routine. Listening to the body's signals before discomfort becomes persistent allows for calm adjustment of habits and seeking professional help when truly needed.
Frequently Asked Questions
Do screens cause neck pain on their own?
Not necessarily. The problem is usually more related to keeping the neck and shoulders in the same position for too long than to the screen itself.
How high should the computer screen be?
It should be placed in front of you and at a height that allows you to look without keeping your neck bent downwards for long periods. The exact adjustment depends on the person and the position.
Is it better to use a laptop or an external monitor?
For prolonged use, raising the laptop and combining it with an external keyboard and mouse can facilitate a more comfortable position. An external monitor can also help if it is well positioned.
Should I stop moving my neck if it hurts?
Not always. For mild discomfort, it is usually preferable to remain active and perform gentle movements that do not increase the pain. Avoid sudden or forced turns.
When should I consult about cervical pain?
Consult if the pain persists, limits your routine, appears after a blow, or is accompanied by weakness, persistent tingling, loss of sensation, fever, or rapid worsening.