The digital era has ushered in a new kind of epidemic—not just in viruses, but in muscle and joint pain. As a rheumatologist, I’m seeing these complaints often in young, adults and elderly persons. These musculoskeletal (MSK) issues are silently feeding the rise of chronic disease. In this article we explore how research is confirming that what seems like a harmless slump over a screen is actually reshaping our health.
Posture in the Digital Age
Screen time on phones, laptops, and TVs has surged to 6–10 hours daily, reported by the American Academy of Orthopaedic Surgeons (AAOS, 2021). This is keeping us glued to our seats leading to poor postures like forward head tilt (“tech neck”) and rounded shoulders, creating chronic stress on the spine and muscles. This prolonged screen time directly contributes to back and neck pain because of poor postures, disrupted muscle balance and strain spines (Journal of the American Medical Association. 2019)
Youthful Backs Under Strain
With hours spent sitting in classrooms, gaming, or scrolling on phones, combined with heavy backpacks, young people are especially at risk. Extended screen time is strongly linked to back and neck pain in children and teens. A global review of over 57,000 kids found that every extra hour on the computer increased their risk of back pain by 8.2% (J-STAGE, 2024). A 2020 study in The Lancet found that over 70% of adolescents reported these pains related to excessive screen time and poor posture, with back pain starting as early as age 12 in some adolescents. These postural problems can carry into adulthood, as early MSK stress impairs spine development and leads to lifelong musculoskeletal issues.
Work-From-Home Woes
Remote work has exacerbated ergonomic challenges. Many adults are working from makeshift home offices, leading to low back pain, shoulder tension, and wrist strain. Makeshift workstations—on beds, couches, or dining tables—are usually lacking in lumbar support or correct screen alignment. A 2020 study by the American Journal of Industrial Medicine found that 50% of remote workers reported musculoskeletal discomfort, with the majority citing poor workstation ergonomics as the cause. Without proper lumbar support and screen alignment, adults are prone to chronic pain.
Sedentary Life: A Hidden Catalyst
A sedentary lifestyle is increasingly being associated with chronic health issues. In 2024, in the International Journal of Advanced Research in Biological Sciences, a sharp rise in health disorders among Indian adults due to a sedentary lifestyle was reported, particularly due to increased screen time. The study linked physical inactivity and prolonged gadget use to obesity, cardiovascular diseases, diabetes, and mental health disorders
What You Can Do
Luckily, you don’t need a gym to fight back pain. Small changes go a long way:
Move often: Stand up, stretch, or walk around every 30 minutes to 1 hour.
Set up your space right: Make sure your chair, desk, and screen support good posture.
Be active: Try walking, swimming, yoga, or anything that gets you moving.
Cut screen time: Especially for kids—balance screen use with outdoor play or simple movement.
Final Thoughts
Body aches shouldn’t be a normal part of everyday life, especially not for young people. If we pay attention to how much we sit and move, we can protect our backs, joints, and overall health. The key is simple: move more, sit less.
