If your neck feels stiff or sore after spending time on your phone, you are not alone. Many teenagers look down at their phones for several hours every day, both at school and during their free time. When your head stays bent forward for a long time, the muscles in your neck and shoulders have to work harder to support it. This can make your muscles feel tired, stiff, or uncomfortable.

This does not mean that mobile phones are harmful. The main issue is staying in the same position for too long. Your body is designed to move and benefits from changing position regularly.

You do not have to stop using your phone to care for your body. Small changes can make a big difference. Try lifting your phone a little higher from time to time so that you do not always bend your neck. If you have been sitting for a long period, stand up, roll your shoulders, or take a short walk. Even a few minutes of movement can help your muscles feel more relaxed.

Regular physical activity also supports healthy muscles. As your body becomes stronger, it often becomes easier to sit, stand, and move comfortably throughout the day. You do not need intense workouts—walking, cycling, dancing, or other enjoyable activities are all beneficial.

From a wellness perspective, the goal is not to avoid using your phone but to create a healthy balance between screen time, movement, and recovery. Your body is built to move, and it functions best when you regularly change positions throughout the day. Small movement breaks can help reduce stiffness and support your overall well-being.

Things to Keep in Mind

• Raise your phone occasionally instead of always looking down.

• Take short movement breaks if you have been sitting for a long time.

• Roll your shoulders and stretch several times a day.

• Change your sitting and standing positions regularly.

• Remember that your body benefits from regular movement.

Alma’s Tip

As a midwife, I often remind young people that the body is not meant to stay still for long periods—whether you are using your phone, studying, or watching a series. Small movement breaks throughout the day are a simple way to care for both your muscles and your overall well-being.