At just 13, I visited a chiropractor for chronic neck tightness and muscle imbalances caused by constantly looking down at my phone. Nine years later, I’m 22 and still dealing with persistent back pain—a story that’s becoming increasingly common among young adults today.
Despite regular strength training and a healthy lifestyle, my lower back often feels locked, making everyday movements like bending over a challenge. The culprit? Poor posture from excessive screen time.
Rising Back Pain in Gen Z
Musculoskeletal issues among Gen Z are rising rapidly. According to NHS data, referrals for those under 18 have surged 50% in the past six years. Studies show that 30–70% of teens aged 10–17 experience back pain, often linked to poor posture from prolonged screen use.
Physiotherapist Kate Hunt, founder of Hunt Physiotherapy in London, attributes the surge to technology. “When your head tips forward to look at a phone or laptop, your neck and back muscles strain to hold the weight. This leads to what we call tech neck and muscle imbalances,” Hunt explains.
Static Lifestyles and Screen Dependency
Hunt has seen a shift in her clientele—now treating more clients in their 20s than ever before. She warns that today’s sedentary, screen-heavy routines could lead to long-term spinal issues. Many of her patients, especially office workers and journalists, sit for hours with minimal movement or breaks.
Unlike older generations who lived more active, screen-free lives, young people today spend upwards of 12 hours a day sitting—often glued to a screen. I’m no exception. Between scrolling social media, working on my laptop, and unwinding with Netflix, I average over six hours of phone time daily—not counting my work hours.
Expert-Backed Fixes for Screen-Induced Back Pain
So, what can be done? Hunt recommends:
- Posture breaks every hour: Stand, stretch, or walk for a minute.
- Proper ergonomic setup: Use a laptop stand and external keyboard to maintain eye-level screen height.
- Daily stretching routines: Especially during lunch and after work to relieve spinal pressure.
- Reducing screen time: Limit non-essential device use and prioritize real-world activity.
“The spine thrives on variety,” Hunt says. “It doesn’t like being static.” Something as simple as standing up and changing positions regularly can prevent pain from building up throughout the day.
Final Thoughts
Young adults like myself are on a worrying path to chronic pain if we don’t adapt. Sitting really is “the new smoking,” and unless we combat screen-related posture problems with conscious movement and ergonomic habits, we’re setting ourselves up for long-term damage.
My new plan? More stretching, fewer hours on the phone—and another physio appointment to reset my spine. Again.
