One of the UK’s leading osteopaths has warned that everyday habits are contributing to rising levels of neck and back pain – and it could cause irreversible damage.
David Leach, who has nearly three decades of experience treating muscle, joint, disc and arthritic conditions, says he is seeing more patients struggling with posture-related discomfort linked to modern lifestyles.
He believes the problem is not sudden injury but gradual strain caused by scrolling on phones, working on laptops and sitting for long periods – and the damage is often going unnoticed until things turn painful
‘I tell my clients to think of the body like a jelly mould,’ he explains. ‘The more time you spend in a certain position, the more your body adapts and grows into that shape.’
That means hours spent hunched, scrolling or slouched can gradually influence how the body holds itself – affecting muscles, joints and movement patterns.
Over time, Mr Leach warns, this can contribute to stiffness, discomfort and ongoing strain in the neck, shoulders and back.
‘People don’t realise it’s happening until symptoms become persistent,’ he says.
Many adults in the UK spend around nine hours a day sitting, according to the NHS – including time spent working, commuting and watching television.
‘Text neck’ is a common complaint linked to prolonged phone and laptop use (stock)
His concerns come amid a wider national picture, with musculoskeletal conditions – including back and neck pain – affecting over 20 million people in the UK, or around a third of the population.
These conditions remain one of the leading causes of GP appointments and a major contributor to pain and reduced quality of life.
Mr Leach says modern routines are a key driver, with long periods of sitting and screen use reinforcing posture habits rather than correcting them.
‘It’s not just what you do for an hour in the gym,’ he explains. ‘It’s what you do for 10 hours at your desk, on your phone, or in your car that really shapes the body.’
If the head is repeatedly held in a forward position, he says, strain on the neck increases. Over time, the muscles can adapt to that position, meaning what begins as temporary posture may gradually become habitual.
‘If you honestly calculated the hours a day you spend looking down, I think you’d be absolutely shocked,’ he says.
He describes so-called ‘tech neck’ as a common modern complaint linked to prolonged phone and laptop use, where forward head posture places extra strain on the neck and upper back.
Mr Leach adds that patients often do not seek help until symptoms begin to interfere with sleep, work or daily movement – by which point the body may already have adapted to compensate.
‘We’re seeing more children than ever with neck pain, back stiffness and hip pain – at an increasing rate,’ he says, warning that younger generations are spending more time in sedentary positions.
Research suggests musculoskeletal discomfort is increasingly common in children and adolescents, with studies linking higher screen use and reduced activity levels to increased reports of neck and back pain.
He also points to modern working habits as a major factor.
‘Laptops are the ultimate curse,’ he says. ‘Think of a laptop like talking to someone who’s much shorter than you all day.
‘If, for example, you’re about 5ft 7in and you spend all day talking to someone who is only 5ft tall, you’d be constantly looking down – and of course your neck would hurt.
‘It’s exactly the same with a laptop: you’re just looking down at the screen instead of at a short person and that constant downward angle puts huge strain on your neck.’
This, he explains, encourages rounded shoulders and forward head posture that can become habitual over time.
However, he insists the issue is not irreversible.
‘It’s so simple, it’s too simple – just getting your knees lower than your hips and your monitor up to forehead height can reduce strain significantly.’
He recommends simple but consistent changes such as raising screens to eye level, taking regular movement breaks, and avoiding long periods of slouched sitting on soft furniture.
‘There’s always change available,’ he says. ‘When you’re still growing and when you’re young, there’s always the option to improve.’
He also highlights simple exercises that can help counteract modern posture, particularly movements that strengthen the upper back.
‘Anything that pulls towards you – like rowing – and lifting your hands above your head are massively useful. Doing those a few times a week can help reduce discomfort and improve posture over time.’
So next time you find yourself hunched over your phone or laptop, it may be worth asking – how many hours a day is your body really spending in the same position?
