Balance PhysioMichael Azar, Physiotherapist عربي

Neck pain from your phone and desk: causes and simple fixes

MAWritten by Michael Azar
Physiotherapist at Balance Physio, graduate of Université La Sagesse
Updated September 2026
Short answerNeck pain from phones and computers usually comes from holding your head forward and down for long periods, which tires the muscles at the back of the neck and shoulders. It is rarely serious. Raising your screens to eye level, taking regular breaks and doing a few simple exercises usually helps within a couple of weeks.

Why screens hurt your neck

Your head is heavy. When it stays tilted forward over a phone or laptop, the muscles at the back of your neck and upper shoulders have to work constantly to hold it. After hours of this, they become tight and sore. Common signs are stiffness when turning your head, a heavy feeling across the shoulders, and headaches that start at the base of the skull.

Simple changes that make a difference

  • Bring your phone up toward eye level instead of dropping your head down to it.
  • Raise your laptop or monitor so the top of the screen is at eye level.
  • Take a short break every 30 minutes: look away, roll your shoulders, move your neck gently.
  • Avoid long scrolling sessions lying in bed with your head propped on a pillow.

Three exercises

  1. Chin tuck. Sit tall and gently slide your chin straight back, as if making a double chin. Hold three seconds. 10 repetitions, a few times a day.
  2. Shoulder blade squeeze. Draw your shoulder blades back and slightly down, hold five seconds, relax. 10 repetitions.
  3. Side neck stretch. Tilt your ear toward your shoulder until you feel a gentle stretch on the other side. Hold 20 to 30 seconds, then switch sides.

Move slowly and stay within a comfortable range. These should never cause sharp pain.

When to see a physiotherapist

Book an assessment if the pain lasts more than two weeks, keeps returning, comes with frequent headaches, or spreads into your arm. A physiotherapist can find which joints and muscles are involved, ease the pain with hands on treatment, and give you a short routine that fits your work day.

See a doctor urgently if you have

  • Neck pain after a fall, a car accident or a blow to the head
  • Numbness, tingling or weakness spreading into your arm or hand that is getting worse
  • A sudden severe headache, or a stiff neck with fever
  • Dizziness, trouble speaking or swallowing, or problems with balance or walking

Still in pain?

Book an assessment with Michael. He will find what is causing your pain and build a plan that fits your life.

Book an appointment

This guide is general information and does not replace a personal assessment by a health professional.