What Every Parent Should Know
If your child spends a lot of time using a phone, tablet or gaming console and has started complaining of neck pain back pain, headaches or poor posture it is likely that too much screen time is the cause. These days children are getting problems at a very young age because they spend too much time gaming, using smartphones sitting badly and not being active enough. The common problems include neck pain from looking down at screens, rounded shoulders, upper back pain lower back discomfort and weak muscles. The good news is that these problems can often be prevented and improved with screen habits, exercise, good posture and physiotherapy. If you are looking for treatment for neck and back pain in children in Gulberg Lahore it is essential to get help to prevent long-term problems.
At PhysioResource (Best Physiotherapy Clinic in Gullberg, Lahore) we are seeing more children and teenagers with posture-related pain from gaming and mobile phone use. What seems like a habit can actually put a lot of stress on the spine and surrounding muscles.
Why Do Mobile Phones and Gaming Cause Neck and Back Pain?
When children look down at a phone or sit in the position for a long time their spine is forced into an unnatural position. Over time the muscles get tired the joints get stiff. The posture changes.
Some common reasons for this include:
- Looking down at phones for a time
- Playing games for long
- Sitting with posture
- Using devices while lying in bed
- Not being active enough
- Having core muscles
- Having a study or gaming setup
- Not taking breaks to move around
Research shows that spending too much time in front of screens can put a lot of strain on the neck, shoulders and lower back.
Warning Signs Parents Should Look Out For
Children may not always say they are in pain. Look for:
- neck pain or stiffness
- Upper or lower back pain
- Rounded shoulders
- Leaning forward when sitting
- Complaints of headaches
- Not being flexible
- Slouching when sitting
- Getting tired easily when playing
- Having trouble sitting up straight
If you notice these signs early you can get help. Prevent more serious problems.
How Mobile Use Affects the Spine
The Problem with “Tech Neck”
A childs head is heavy. When they tilt their head forward to use a phone it puts a lot of strain on their neck. Over time this can lead to:
- Tired muscles
- Neck strain
- pain
- Poor posture
- Chronic discomfort
This condition is commonly known as “Tech Neck” and is becoming more common in school-age children.
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10 Best Exercises to Prevent Neck and Back Pain
1. Chin Tucks
Helps improve neck alignment and posture.
2. Wall Angels
Strengthens back muscles.
3. Scapular Squeezes
Fixes rounded shoulders.
4. Cat-Camel Stretch
Improves mobility.
5. Child’s Pose
Relaxes the back.
6. Bird-Dog Exercise
Helps stabilize the spine.
7. Glute Bridges
Strengthens hips and core muscles.
8. Plank Holds
Improves posture.
9. Superman Exercise
Strengthens back muscles.
10. Chest Stretch
Reduces tightness from sitting for long.
Smart Screen-Time Rules for Parents
Follow the 20-20-20 Rule
Every 20 minutes:
- Look 20 feet away
- For least 20 seconds
Encourage Daily Physical Activity
- Children should play or exercise for at least 60 minutes every day.
- Create Screen-Free Periods
- Balance screen time with activities, sports and family time.
- Optimize Gaming and Study Stations
- Screens should be at eye level. Chairs should support the back.
- Encourage Movement Breaks
- Standing, stretching and walking every 30-45 minutes can reduce strain.
You may also like: How Excessive Screen Time During Summer Holidays Is Damaging Your Child’s Posture
How Physiotherapy Can Help
At PhysioResource our physiotherapy programs for children focus on fixing the root causes of pain not the symptoms.
Treatment may include:
- Checking posture
- Screening movement
- Strengthening core muscles
- Improving flexibility
- Correcting posture
- Teaching ergonomics
- Modifying activities
- Creating home exercise programs
Our goal is to help children move better sit better and develop habits to protect their growing bodies.
Female Physiotherapy and Home Physiotherapy Services in Lahore
PhysioResource offers access to female physiotherapists in Gulberg Lahore providing a comfortable and professional environment for women and children. We also offer physiotherapy at home for families who want expert care in the convenience of their homes.
Schedule an Appointment
PhysioResource is known by families as one of the best physiotherapy clinics in Gulberg Lahore. Our team specializes in posture correction, pediatric physiotherapy, sports rehabilitation and musculoskeletal care. We believe in educating families preventing injuries and providing treatment plans tailored to each childs needs.
If your child has neck pain, back pain, poor posture or spends much time on mobile phones and gaming devices do not wait until the problem gets worse. Early assessment and treatment can help prevent long-term posture issues and support growth. Schedule an appointment with PhysioResource today. Let our expert team help your child stay active, healthy and pain-free.
Contact us
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
About the Author
Dr. Ahmad Bilal, DPT, MS-NMPT
Senior Physiotherapist | Pediatric, Spine and Posture Rehabilitation Specialist
Dr. Ahmad Bilal is a Doctor of Physical Therapy with expertise, in rehabilitation, posture correction, spinal health and musculoskeletal physiotherapy. He helps children and families understand how modern lifestyle habits affect health and provides treatment solutions to support long-term well-being and healthy development.
Updated: June 2026
