A full day at a laptop, an evening scrolling and a late gaming session can leave your neck stiff and sore by bedtime. It can feel strange to have neck pain in your 20s, when you might expect your body to bounce back from anything. The good news is that a few simple habits can make a big difference.

Why your neck can ache at this age

Neck pain is common in young adults, especially those who spend long hours on screens. Laptops, phones, tablets and games consoles can all keep your head tipped forward or held still for hours at a time.

You may have heard of “text neck”, the idea that looking down at your phone damages your neck. The research is more reassuring than that. One study of young adults found that the angle of their neck while texting was not linked with neck pain. What seems to matter more is how long you stay in one position, how much you move overall, and things like sleep and stress.

In other words, there is no single perfect posture to hold. Your neck likes variety.

Moving more often

Short, regular breaks from one position are one of the most helpful things for a sore neck. Some ideas:

• Take a short break from your screen every half hour or so.
• Stand up for calls, or walk around while you talk.
• Look away from your screen to something in the distance every so often.
• Swap between sitting at a desk, standing and sitting somewhere else.

VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

Simple neck resets

These take less than a minute and can fit between tasks, lectures or game rounds:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Tuck your chin in slightly, then relax.
• 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.

Setting up your screens

You do not need expensive equipment to make your set-up kinder to your neck. Some ideas:

• Raise your laptop on a stand or a pile of books, and use a separate keyboard and mouse.
• If you use two screens, put the one you use most directly in front of you.
• Hold your phone a little higher, rather than resting it on your lap.
• If you game on the sofa, sit back with your arms supported on cushions rather than leaning forward.

Gaming and long sessions

Gaming can mean hours in one position, often with your attention fully locked in. Setting a reminder to take a short break between matches or levels, and using that moment to stand, stretch and move your neck, can help. Many people find they play better after a short break too.

Building strength

Strength work helps your neck and upper back cope with long days. Something to try two or three times a week:

• Back lifts. Lie on your front on the floor with your arms by your sides, 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. General exercise, like going to the gym, swimming or playing sport, also helps your neck as well as the rest of you.

Sleep and stress

Late nights, irregular sleep and stress all make pain feel louder. A regular wake-up time, putting your phone down a little earlier and a pillow that keeps your head in line with your spine can help. Stress often shows up as tension in the neck and shoulders, so a few slow breaths and letting your shoulders drop can help on busy days.

Your VIDA pain check-in can help you spot patterns, like whether your neck feels worse after long screen days or late nights.

What to take away

• How long you stay still matters more than finding a perfect posture.
• Take short breaks from screens every half hour or so.
• Move your neck and shoulders between tasks.
• Raise your laptop and hold your phone a little higher.
• Look after your sleep, as tiredness makes pain feel louder.

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