Retirement was supposed to mean more time for golf, gardening, and maybe the odd afternoon nap. But let’s be honest — it also means more time for catching up on your favourite shows, scrolling through grandkids’ photos, and asking your smart speaker to play “the good old songs.”
All this digital delight comes with a downside: Tech Neck. That’s the ache and stiffness creeping into shoulders and necks thanks to hours of bending over phones, tablets, laptops, or even the TV remote (yes, Netflix marathons count).
Back in 2021, we spent an average of 2.5 hours a day on devices. Fast forward to 2025, and that figure has more than doubled — with retirees joining the binge-watching, app-checking, FaceTiming crowd.
Why Women Feel It More
Interestingly, the numbers show women are getting the shorter end of the spine:
Smartphones: 68% of women feel device-related pain, compared to 60% of men
Tablets: 71% vs. 62%
Laptops: 68% vs. 59%
Gaming consoles (yes, plenty of grandkids rope Nana or Pop into Mario Kart): 83% vs. 65%
The Angle Matters
Holding your phone low in your lap may feel natural, but it’s tough on your neck. Those who bend down are 24% more likely to feel pain than people who hold their devices up near eye level. Yet only 37.5% of us actually do that — even though it’s the group reporting the least discomfort. In other words, chin up, folks — literally.
Breaks: Not Just for Tea Time
Our bodies love a pause button even more than our streaming services.
On smartphones, 80% of people who don’t take breaks report neck pain, compared to 60% who do.
Women fare worse: 85% with no breaks, vs. 61% with them.
Even gamers benefit — men who paused during sessions had 33% less pain than those glued to the screen for hours.
Simple Fixes That Work
You don’t need to give up your new streaming hobby or toss your tablet in frustration. Instead, try a few small changes:
Lift your devices closer to eye level.
Set reminders to stretch and reset your posture.
Do quick exercises: shoulder rolls, gentle head tilts, and neck stretches.
The Takeaway
Technology is keeping retirees more connected, entertained, and informed than ever before. But a stiff neck doesn’t have to be part of the package. With a little awareness — and a few posture tweaks — you can keep enjoying your binge-watching, online shopping, and video calls without adding your physio to the favourites list.
After all, retirement is about relaxing, not groaning every time you look down at your phone.
TV Guide to Tech Neck Relief
Channel 1: The Chin Tuck — “Skip Intro” Move
– When the “Skip Intro” button pops up, tuck your chin back gently (think double chin selfie).
– Hold 5 seconds, relax, repeat 10 times.
– Keeps your head from creeping forward like a bad sequel.
Channel 2: Shoulder Rolls — “Ad Break Shuffle”
Best done when ads sneak in.
– Roll shoulders backwards 10 times, then forwards 10.
Loosens the hunch from endless scrolling.
Channel 3: Side Neck Stretch — “Buffering Bar Tilt”
Stuck with the spinning wheel? Use the time wisely.
– Tilt your head toward one shoulder, hold 15–20 seconds, then swap sides.
Stretches the tight spots from looking down too long.
Prime Time Tip: Waiting for the kettle to boil, credits to roll, or grandkids to call back? That’s your stretch break. Short and simple.
Chitchat Newspaper. October 2025.