For many people, work, video calls and leisure activities mean spending much of the day in front of a screen. In Spain, effective net screen time at work averages around five hours and six minutes a day, according to figures from the National Statistics Institute (INE). Extended periods at a computer are increasingly associated with neck and back discomfort, including stiffness, shoulder tension and upper-back pain.
Borja Maza, a physiotherapist at Consulta Maza in Bilbao, says that holding a seemingly passive position for a long time can fatigue muscles, particularly when people rarely move. The cervical spine has seven vertebrae and supports the head, which weighs between four and six kilograms. Leaning the head forward or sitting without back support can increase the demands on muscles around the neck and shoulders.
Neck-related symptoms may include stiffness, headaches that could originate in the neck, pain in the shoulders or between the shoulder blades, and tingling or numbness in the arms and hands. Maza also identifies dizziness or a feeling of instability as symptoms to consider. He advises distinguishing common muscular discomfort from warning signs such as progressively worsening weakness, difficulty walking, clumsiness in the hands or other neurological symptoms. Severe neck pain with fever, a sudden intense headache, or dizziness alongside double vision, difficulty speaking or loss of coordination requires urgent medical attention.
Maza says the neck needs strength, endurance and coordination as well as flexibility. He recommends building up four types of movement gradually: gentle isometric exercises, pressing the head lightly against a hand without moving it; controlled neck retractions, drawing the head straight back while looking forward; resistance exercises such as rows with an elastic band to strengthen the shoulders and upper back; and active mobility, including gentle head turns, side bends and shoulder circles.
These movements should be done gently and without pushing through pain. Stretching may temporarily ease tension and improve mobility, Maza says, but it does not replace strengthening, and exercises should be suited to the individual.
There is no single rigid posture that everyone needs to maintain. Maza identifies prolonged immobility, rather than one particular chair position, as a key concern and suggests taking movement breaks every 30 to 60 minutes. Turning the head, rolling the shoulders or getting up for a short walk can help vary the position. If discomfort persists, he recommends seeking a personalised professional assessment.
Sources: elDiario.es.