Tackling ‘Tech Neck’ with Kids of All Ages: Scripts to Start Conversations

I was listening to BBC Radio 4 discussing the increase in ‘tech neck’ as smartphone users are increasingly turning to Botox jabs to cure “tech neck” – pain and inflammation from time hunched over devices..

Bending your head to use a phone stresses the spine, say chiropractors – and that’s not the only way the devices are injuring and changing us physically.

Australian Chiropractors Association say that our compulsive use of mobile devices is changing the shape of our bodies.

Here are scripts for parents of children in different age groups regarding “tech neck” and navigating the digital jungle.

These scripts address awareness, prevention, and solutions in age-appropriate ways for people working with parents.

For Parents of Toddlers (Ages 2-4)

Title: Preventing Tech Neck in Your Little Ones

Opening: “Hi parents! We know how convenient it is to hand your little one a tablet or phone for a few moments of peace, but did you know this can affect their posture? ‘Tech neck’—the strain on the neck from looking down at screens—can develop early, even in toddlers.”

Body: “At this age, children’s muscles and bones are still developing. When toddlers constantly look down at devices, it can cause discomfort and long-term postural issues. But don’t worry, there are simple ways to avoid this:

• Limit screen time: Try to keep screen time to under an hour a day.
• Use stands for devices: If your toddler must watch something, place the device at eye level rather than having them hunch over it.
• Encourage movement: Every 20 minutes, guide them to stand up, stretch, and play actively.

Remember, the best way to prevent tech neck is by offering other activities that engage their minds and bodies—like puzzles, outdoor play, and reading together.”

Closing: “By being mindful now, you’re setting the foundation for good posture and healthy tech habits as they grow!”

For Parents of Primary School Kids (Ages 5-10)

Title: Helping Your Child Avoid ‘Tech Neck’

Opening: “Hey parents! As your child becomes more engaged with screens for learning, games, or communication, it’s important to think about how screen time might affect their posture.”

Body: “Children at this age are increasingly using screens for educational and recreational purposes, which can lead to ‘tech neck.’

Here’s how you can help:

• Set up an ergonomic workspace: Make sure your child’s device is at eye level. You can use books to prop up tablets or laptops.
• Encourage frequent breaks: Every 30 minutes, remind your child to take a break, stretch, and move around.
• Teach proper posture: Show them how to sit with their back straight and shoulders relaxed. It helps if their feet are flat on the floor and their elbows are at 90-degree angles when typing.
• Active play time: Balance screen time with outdoor activities or sports that strengthen their muscles and give their neck a break.

Remember, it’s not just about limiting screen time but also about how they use technology. By guiding your child in these small ways, you can help protect their growing bodies from long-term damage.”

Closing: “With a few simple adjustments, we can all help our kids navigate the digital jungle without sacrificing their posture or well-being.”

For Parents of Tweens and Teens (Ages 11-18)

Title: Helping Your Teen Prevent Tech Neck in the Digital World

Opening: “As parents of tweens and teens, we know how deeply ingrained screens are in their lives—for school, socialising, and entertainment. But constant screen time, especially looking down at phones or tablets, can lead to ‘tech neck,’ a common issue today.”

Body: “Here are some practical strategies to help your teen avoid neck strain while they’re immersed in the digital world:

• Encourage screen awareness: Talk to your teen about the importance of good posture when using devices. Help them recognise when they’re slouching or craning their neck forward.
• Create an ergonomic setup: Whether it’s for homework or gaming, ensure their devices are at eye level and their chairs support a straight back and relaxed shoulders.
• Use reminders for breaks: Install apps that remind them to take a break every 30 to 40 minutes. Even a short stretch or walk can relieve neck tension.
• Incorporate strength exercises: Encourage exercises that strengthen the neck and shoulder muscles, such as yoga or resistance training. Building muscle tone can help support better posture over time.
• Lead by example: If your teen sees you maintaining good posture and taking breaks, they’re more likely to follow suit.

Navigating the digital jungle is challenging, but with open communication and mindful habits, your teen can avoid tech neck and maintain good posture as they grow into adulthood.”

These scripts focus on age-appropriate language and strategies to help parents of children at different stages implement healthy habits for posture and screen use, ultimately minimizing the risk of tech neck.

Here are conversation starters for parents to talk to their children about “tech neck” and healthy screen habits.

These scripts are tailored for different age groups to help parents engage their kids in a relatable and age-appropriate way.

For Toddlers (Ages 2-4)

Parent:
“Hey sweetie, let’s take a little break from your tablet. Did you know that when you look down too much, it can make your neck feel sore? Let’s do something fun like stretching tall like a giraffe! Then we can play with your toys.”

For Primary School Kids (Ages 5-10)

Parent:
“Hey, child’s name , I noticed you’ve been using your tablet for a while. Did you know that looking down at it too much can make your neck sore?

Let’s try an experiment: Can you hold the screen up so your head stays straight, like a superhero standing tall? Oh, and let’s take a break to stretch and move around. We can even do a quick superhero pose together!”

For Tweens (Ages 11-13)

Parent: “Hey, I wanted to talk to you about something called ‘tech neck.’ You know how we all look down at our phones and tablets a lot? That can cause strain on your neck and shoulders over time. It’s super important to have good posture when using your devices.

How about we try keeping the tablet at eye level? And maybe we can start doing a quick stretch every 30 minutes while you’re on your device. What do you think?”

For Teens (Ages 14-18)

Parent:“Hey, I know you’re on your phone and laptop a lot, but I’ve been reading about something called ‘tech neck.’ It’s when you get neck pain from always looking down at your screen.

I get it too sometimes. I think it might help if we both try lifting our screens to eye level and take a break every 30 minutes or so.

What if we made it a habit together? Maybe we can even find some stretches that could help with the strain.”

These conversation starters offer simple and supportive ways to introduce the topic of tech neck and screen habits. They aim to help children and teens understand the issue while empowering them to take action.