Screen Time and Spine Health: How Technology Affects Your Back


In the digital age, screens have become an inextricable part of our lives. From smartphones and tablets to laptops and televisions, we spend countless hours each day hunched over or slouched in front of screens. But have you ever stopped to consider how this behavior impacts your spine health and contributes to back pain?

Tech Neck

The human head weighs about 10-12 pounds when it’s in a neutral position, aligned directly above the spine. However, as we tilt our heads forward to look down at our screens, this weight increases dramatically due to gravity.

At a 15-degree angle, your head effectively weighs around 27 pounds. At 45 degrees, it’s 49 pounds. This phenomenon has led to a modern-day condition known as “tech neck,” a repetitive strain injury that results from the constant downward angle of the head while using electronic devices. Over time, this can lead to neck pain, shoulder pain, and even chronic headaches.


Sitting for extended periods, particularly in front of a computer, can put immense pressure on your spine and back muscles. In fact, researchers have coined the term “sitting disease” to describe the host of health problems that can arise from sitting too much, including back pain.

When you sit, especially if you’re slouching, your spine is subjected to abnormal stresses that can lead to degeneration of the spinal discs and cause pain. Furthermore, prolonged sitting weakens the core and gluteal muscles that are essential for supporting the lower back.

Tech Lifestyle

An often-overlooked impact of screen time on back health is the sedentary behavior it encourages. With the digital world at our fingertips, we find less motivation to get up and move. This lack of physical activity can lead to weight gain, which puts extra strain on your back muscles and spinal joints, potentially causing or exacerbating back pain.

Consequences of Screen Time

While it’s nearly impossible to eliminate screens from our lives completely, there are steps we can take to mitigate their impact on our backs. Here are a few suggestions:

Posture Awareness: Be mindful of your posture when using your devices. Keep your screens at eye level whenever possible to avoid bending your neck. Ensure your back is well-supported, and your feet are flat on the ground when sitting.

Frequent Breaks: Take short breaks every 20-30 minutes to stand, stretch, and move around.

Strengthening Exercises: Incorporate exercises into your routine that strengthen your core and back muscles. Yoga, Pilates, and resistance training can be especially beneficial.

Ergonomic Workspace: Set up an ergonomic workspace with a chair that supports your lower back and a desk at the proper height.

If you find yourself grappling with persistent back pain, it’s crucial to seek advice from medical professionals. Chronic back pain can be indicative of more severe underlying conditions and should not be dismissed or overlooked. Many treatments can help manage and potentially alleviate your discomfort, from physical therapy and pain management strategies to minimally invasive surgical procedures. One company making waves in this space is DiscGenics, which is exploring the potential of regenerative treatments for degenerative disc disease. Their investigational product to stimulate the regeneration of the damaged disc in the back. While still in the trial phase, it’s treatments like these that offer hope for long-term relief from back pain and a future where chronic back pain is not a foregone conclusion.


While technology has made our lives significantly easier, it’s also posed new challenges to our health, particularly our backs. As we increasingly embrace the digital world, it’s essential to be mindful of our screen time and the impact it has on our spine health. Implementing conscious habits can go a long way in mitigating tech’s toll on our backs, ensuring we enjoy the conveniences of the digital age without compromising our well-being.

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