If fans of The White Lotus were offered the chance to indulge in the show’s fictional Thai wellness retreat, few would turn down full-body massages, yoga sessions, biometric testing, meditation, or even a stint in a sensory deprivation tank. But how many would willingly sign up for its more controversial offering—a full digital detox? Even for those tempted to unplug, it’s hardly a long-term option in today’s tech-saturated world. We’re so tethered to our screens that terms like text or tech neck, smartphone thumb, selfie elbow, text claw and computer vision syndrome have gone from novelty phrases to real, widespread concerns.
‘Tech neck’ and the modern posture problem
Dr Karishma Sanghavi, sports physiotherapist and certified MDT, believes we’re already in the early stages of a posture epidemic. “With access to technology not just for work, but for leisure, socialising and entertainment, we are looking at our screens for almost 8–12 hours per day, often in slouched and static positions. We are seeing people in their 20s and 30s with chronic pain. Also, after COVID, many corporations have adapted to work-from-home, allowing employees to work from their beds, couches, or non-ergonomic desk arrangements, contributing further to the ‘posture epidemic,’” she says.
How tech neck affects you
Once associated with ageing, the Dowager’s hump—an excessive rounding of the upper back—is now increasingly common in younger people. The rise of tech neck, driven by hours hunched over screens, is accelerating postural decline. Dr Karishma Sanghavi warns that poor posture can trigger a cascade of issues, from spinal problems and poor balance leading to an increased risk of falls to reduced lung capacity and altered mental health. Hunching causes the chest and lungs to collapse and reduces oxygen intake capacity. Poor posture also slows the cerebrospinal fluid (CSF) around the brain and spinal cord, potentially affecting brain waste clearance and contributing to brain fog or fatigue. The vagus nerve is your body’s built-in calming system. When compressed by the hunched posture, it leads to poor emotional regulation, increased stress reactivity, and reduced resilience to anxiety.”
Your device is changing your hands
All those selfies might cost you an elbow. ‘Selfie elbow’ is real and happens when your tendons become inflamed from constantly extending or twisting your arm to snap photos. Another issue is text claw syndrome. Dr Ashis Acharya, Senior Consultant Orthopaedics and Sports Medicine at Sir Ganga Ram Hospital, explains that while it’s not an official diagnosis, long periods of fine motor activities can cause pain from tendon degeneration, locked fingers, and nerve irritation. He advises, “Gentle hand and wrist exercises, switching to a stylus or voice input, and regular breaks can help reverse or avoid text claw.”
Building better habits
Excessive technology use affects more than just our posture, neck, and hands. It can lead to eye strain, changes in skull structure, facial muscle tone, jaw pain and teeth grinding. Dr Anup Khatri, Senior Consultant Orthopaedics at Gleneagles Hospital, warns against ignoring early signs like neck stiffness, upper back discomfort and headaches. Physical exams, posture assessments, and range-of-motion tests can help identify tech-related strain. “Innovations like smart posture wearables, ergonomic furniture and posture trackers offer hope in preventing strain,” says Dr Khatri.
Sanghavi recommends the 20-20-20 rule: “Every 20 minutes, move 20 feet away from your screen and rest your hand for 20 seconds. Use this time to do simple forearm stretches or wrist mobility movements to ease strain.”
She shares a simple 5-minute routine to help prevent tech-related issues: