A long session, an intense match or a late night of gaming, and your neck or upper back is stiff and sore. Gaming often means long spells in one position, fully focused on the screen. A few changes to your set-up and how you play can help you keep gaming while things settle.

Why gaming can affect your neck and upper back

When you are absorbed in a game, it is easy to lean forward, tip your head towards the screen and stay very still for long periods. Your shoulders may creep up and your upper back can round forward. Over hours, this steady effort can leave your neck and upper back tired and achy.

Gaming on a laptop, handheld or phone often means looking down for long spells, which can add to the load on your neck.

None of this means gaming is bad for you. It is about how long you stay in one position, and how your set-up supports you.

Your screen

Your screen position affects your neck a lot. Some things to try:

• Set the top of your screen at around eye level, directly in front of you.
• Sit at a comfortable distance, roughly an arm’s length from a monitor, further from a TV.
• If you play on a laptop, raise it on a stand and use a separate keyboard and mouse or controller.
• For handheld consoles and phones, rest your arms on cushions so you can hold the screen higher.

Your chair

Your chair can make a big difference to your upper back. Some ideas:

• Sit back into your chair, rather than perching on the edge and leaning forward.
• Use a cushion behind your lower back if your chair does not support it.
• Rest your feet flat on the floor or a footrest.
• If you game on the sofa, sit back with cushions behind you and your arms supported.

Your arms and hands

How you hold your controller, mouse or keyboard affects your shoulders and upper back:

• Rest your forearms on the desk, chair arms or cushions.
• Keep your keyboard and mouse close, so you are not reaching forward.
• Keep your elbows near your sides.
• Let your shoulders drop between moments of intense action.

Taking breaks

Long sessions without a break are often what bothers a sore neck or back most. Some ideas:

• Take a short break between matches, levels or rounds.
• Stand up, walk around and stretch for a minute or two.
• Look away from the screen to something in the distance.
• Set a timer if you tend to lose track of time.

Many people find they play better after a short break too. VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused sessions.

Quick resets

These take less than a minute and can fit between games:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Sit tall, cross your arms over your chest and slowly turn to each side.
• Roll your shoulders backwards five times.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

If you would like to follow along, VIDA has short videos of shoulder squeezes and guided neck stretches you can use at your own pace.

Shorter sessions for now

While your neck or upper back settles, shorter sessions spread across the day may feel better than one long session. Late-night gaming can also eat into sleep, and poor sleep makes pain feel louder.

Building strength

Strong upper back and neck muscles help you stay comfortable during longer sessions. Something to try two or three times a week:

• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.
• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.

If you would like to follow along, VIDA has short videos of back lifts and shoulder squeezes you can use at your own pace.

Your VIDA pain check-in is a good way to keep track of how things respond to these changes.

What to take away

• Long gaming sessions in one position can load your neck and upper back.
• Set your screen at around eye level, directly in front of you.
• Sit back in your chair with your forearms supported.
• Take a short break between matches or levels.
• Build upper back strength to help you stay comfortable.

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