This everyday habit is burdening your neck with almost 27 kgs — stop it now!

Dr Akhilesh Yadav, associate director, orthopaedics and joint replacement, Max Hospital, Vaishali shared that understanding the intricate biomechanics of the cervical spine sheds light on how pressure dynamically shifts with different neck angles

Here's what to consider about neck pain and your posture (Source: Freepik)

Ever wondered why you are advised to always sit straight or use the phone or laptop at a convenient eye length? An incorrect posture while looking at your phone or TV can cause long-term damage to your neck. Explaining the same in a video, content creator Shivam Ahlawat shared how the neck weighs down in each of these postures. According to Ahlawat, “Don’t look at your phone for a long time in these positions”.

He listed the following:

Sitting straight or 0 degrees – neck bears 5 kgs weight
At 15 degrees – neck bears 12 kgs weight
At 30 degrees – neck bears 18 kgs weight
At 45 degrees – neck bears 22 kgs weight
At 60 degrees – neck bears 27 kgs weight

“Avoid if you use these angles while using your phone. It can cause cervical and neck pain,” mentioned Ahlawat.

What does an expert suggest

Dr Akhilesh Yadav, associate director, orthopaedics and joint replacement, Max Hospital, Vaishali said that understanding the intricate biomechanics of the cervical spine sheds light on how pressure dynamically shifts with different neck angles.

“In its neutral position, the weight of the head is uniformly dispersed along the cervical vertebrae, intervertebral discs, and supporting musculature, minimising localised stress. However, when the neck bends forward, such as during prolonged screen use, gravitational forces exacerbate the head’s weight, intensifying pressure on the structures of the neck. This heightened stress strains the muscles, ligaments, and discs, potentially leading to discomfort, stiffness, and even structural damage over time,” said Dr Yadav.

On the other hand, keeping good posture with the neck in alignment (shoulders over ears) encourages a uniform distribution of head weight, reducing the risk of excessive strain on the cervical spine. Dr Yadav explained that patients frequently complain of headaches, neck pain, stiffness, or radiating discomfort. “These symptoms are usually the result of prolonged bad posture or repeated strain,” said Dr Yadav.

What can help?

Posture and ergonomic education, focused physical therapy to build stronger supporting muscles, and symptom-management techniques like heat or ice therapy can help. “Stressing the significance of posture highlights how important it is for maintaining long-term spinal health and preventing musculoskeletal problems,” said Dr Yadav.

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