Guide 4 | Ergonix Workplace Guidance Series
Phones and tablets are part of everyday working life, but looking down at a device for prolonged periods can increase the demands placed on your neck and upper back.
The further the head tilts forwards, the greater the load placed on the neck. Research by Hansraj (2014) illustrates this clearly. An adult head weighs around 4.5–5.5 kg in a neutral position, while at 60° of forward tilt, the estimated load on the neck can increase to around 27 kg.
This does not mean that you need to avoid looking down. The aim is to reduce prolonged, sustained positions and change how you use your devices throughout the day.
Simple Ways to Reduce Neck Strain
Small changes can make phone and tablet use more comfortable:
- Elevate the top of your phone or tablet screen to eye level rather than continually looking down
- Support your arms where possible
- Avoid staying in one position for prolonged periods
- Limit continuous phone or tablet use to 15 minutes
- Put the device down regularly, move around and give your neck and shoulders a break
- Use speech-to-text to reduce prolonged typing on your phone or tablet
- For longer phone or tablet tasks, raise the top of the screen to eye level with a stand
- Use an external keyboard when typing for longer periods
- Avoid holding your phone between your shoulder and ear
- Use speakerphone or a headset for longer calls
The key is not to maintain one perfect posture, but to reduce prolonged loading and change position regularly.
Free Workplace Ergonomics Infographic
Download Guide 4 – Looking After Your Neck When Using Phones and Tablets (PDF)
Print and share within your organisation.
It can be printed or shared digitally as part of DSE awareness, workplace wellbeing, employee induction and health and safety programmes.
Want to Learn More About Text Neck?
For a more detailed look at the effects of prolonged device use, including common symptoms and practical prevention strategies, read our How to Tackle Text Neck: Causes, Effects, and Solutions for Digital Device Users article.
Workplace Ergonomics and DSE Training
Ergonix supports organisations across the UK with workplace ergonomics, specialist DSE workstation assessments, CIEHF-accredited DSE Workstation Assessor training and employee wellbeing workshops.
Explore More Free Workplace Guidance
Explore the Ergonix Workplace Guidance Series for more practical workplace ergonomics resources:
- Guide 1 – Work Comfortably, Protect Your Spine
- Guide 2 – Move More, Feel Better, Perform Better
- Guide 3 – Using a Laptop Comfortably
- Guide 4 – Looking After Your Neck When Using Phones and Tablets (PDF download)
