Neck pain is a common complaint at all age levels, but it can be particularly problematic in the young adult population as it can limit their ability to carry out daily life and work activities and negatively affect their quality of life as they start their careers and build their lives. In fact, a 2020 study found that 58.3% of young adults experienced at least one episode of neck pain in the previous year. As you might expect, a key driver of neck pain among this age group is their screentime habits.

In an August 2024 study, researchers examined 62 university students who had experienced at least two episodes of neck pain in the previous year. The study found that students who spent four or more hours a day on their smartphones reported significantly higher levels of neck pain. These students also demonstrated reduced endurance in the deep neck flexor muscles—key stabilizers of the cervical spine that support the head.

But why would prolonged device use lead to weakness in these muscles? The answer lies in forward head posture. Ideally, the head should rest on the cervical spine so that the ear aligns with the end of the shoulder when viewed from the side. However, when the head tilts forward and downward toward a screen, the deep neck flexor muscles become inactive. Over time, this inactivity can lead to deconditioning. To compensate, superficial muscles—typically responsible for voluntary head and neck movement—take over, becoming fatigued and overworked. This imbalance increases the risk of musculoskeletal pain and dysfunction.

The good news is that a few simple lifestyle adjustments can help reverse this process and reduce the risk of chronic neck pain. First, try to spend less time on your phone. If avoiding prolonged phone use isn’t possible, set reminders to take breaks every 20-30 minutes to stretch and move around. Holding your phone at eye level can also help maintain better posture and prevent excessive downward tilting of the head. Additionally, limiting sedentary time and engaging in more physical activity can not only reduce the risk of musculoskeletal pain but also support better cognitive function and mental health.

To strengthen the deep neck flexors, try this simple exercise: retract your chin and head (as if creating a “double chin”); keeping the chin tucked, slowly nod your head up and down by about two to three inches; repeat 5-10 times, several times a day. As you build strength, add resistance by pressing your hand gently against the front or back of your head during the movement.

If neck pain persists despite these efforts, consider consulting a chiropractor who can provide hands-on treatment, assess your posture, and recommend additional corrective exercises tailored to your specific needs.