How Poor Posture While Watching TV Can Lead to Chronic Neck and Back Pain

Healthcare | 2025-10-06 09:30:00
[medi・K / HEALTH IN NEWS] Spending evenings or weekends in front of the TV is a common way to unwind, but the postures we unconsciously adopt can strain the neck and lower back, potentially leading to chronic pain. Prolonged sitting and improper posture are key contributors to musculoskeletal disorders such as cervical disc issues and lower back pain.

Side-Lying Posture Strains Neck and Spine

Watching TV while lying on your side on the floor or a couch creates uneven pressure on the cervical spine (neck) and lumbar spine (lower back). Holding the neck at an awkward angle for extended periods increases the risk of cervical disc problems, while misaligned spinal posture can lead to lower back pain. Over time, this repeated strain may progress from temporary discomfort to chronic pain.

Cross-Legged Sitting Harms Pelvis and Knees

Sitting on a sofa or chair with legs crossed is another posture detrimental to spinal health. This habit tilts the pelvis and causes the spine to curve unevenly, placing stress on the lower back. It also puts pressure on the knee joints, increasing the likelihood of pelvic imbalance and lower back pain.

Prone or Reclining Postures Damage Spinal Curvature

Lying face-down or leaning against a cushion at an angle while watching TV can also harm the spine. These positions cause the neck to overextend or the natural curvature of the lower back to collapse, concentrating pressure on both the cervical and lumbar regions. Though they may feel comfortable in the moment, maintaining these postures for long periods heightens the risk of spinal disc damage.

Even postures that feel comfortable can place significant strain on the neck and lower back if maintained for long periods, so it’s advisable to periodically maintain proper posture and incorporate stretching. / Photo=ClipArtKorea
Even postures that feel comfortable can place significant strain on the neck and lower back if maintained for long periods, so it’s advisable to periodically maintain proper posture and incorporate stretching. / Photo=ClipArtKorea


Proper Posture and Habits Are Key

Maintaining proper posture while watching TV is essential for spinal health. Sit with your back and lower back straight, feet flat on the floor. Adjust the screen to eye level to avoid straining the neck. Avoid prolonged viewing sessions, and make it a habit to stand up and perform light stretching every hour.

Small Changes, Big Impact

Watching TV may seem like a harmless leisure activity, but poor posture over time can lead to chronic neck and back pain. By consciously maintaining proper posture and incorporating regular movement into your routine, you can protect your spinal health. Small, consistent habits are the foundation of a healthier lifestyle.

Sora Song / press@themedik.kr
Copyright © 2020 mediK. All rights reserved.

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