Spending hours hunched over laptops and smartphones is putting increasing strain on our necks, experts say.

When the head is held upright, it places around 12 pounds (5.4kg) of load on the neck. But when we bend forward to look at a screen, that load can rise to about 60 pounds (27.2kg), according to Anthony Ghosh, an NHS consultant spinal neurosurgeon.

Neck pain affects an estimated 60% to 80% of people at some point in their lives, while nearly half experience it frequently or repeatedly.

Ageing also contributes to stiffness as spinal discs and joints gradually lose elasticity. But regular movement, better posture and simple exercises can help reduce strain.

Ghosh recommends taking regular breaks from screens and keeping the spine moving. “The spine just wants to move,” he said.

Here are five exercises that can help:

1. Head turns

Sit upright or lie on your back. Turn your head as far to the right as comfortable and hold for two seconds, then return to centre and repeat on the left. Do two or three repetitions on each side.

2. Maintain good posture

Keep your neck aligned with your spine, shoulders relaxed and back straight. Avoid pushing your chin forward, rounding your shoulders or holding your head tilted for long periods.

3. Correct the ‘poking chin’

If your head tends to jut forward, gently lengthen your neck upwards while drawing your chin back. Imagine holding a soft peach under your chin without squeezing it. Keep your collar bones open and gently draw your shoulder blades back and down.

4. Strengthen neck flexors

Lie on your back with your knees bent. Tuck your chin towards your chest, then lift your head about an inch from the bed. Hold for a few seconds initially and gradually work towards 30 seconds.

5. Train the deep neck muscles

Sit in a chair with a headrest and look straight ahead. Press your head gently backwards into the headrest, then lower your chin towards your chest. Hold briefly before returning to the starting position and repeating.

A resistance band can also be used for a more advanced version of the exercise.

Alongside these exercises, taking regular screen breaks and avoiding prolonged positions can help keep the neck mobile and reduce strain. Consult a doctor before starting a new exercise routine, particularly if you have persistent or severe neck pain.