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Best Tips to Prevent Neck Pain and "tech neck" while Working


· sitting,fitness,home office,workouts at home

The average American adult spends around 8 hours per day looking at a phone or computer screen.

You might also hear about "tech neck", also known as "text neck," a modern ailment caused by the constant use of smartphones, tablets, and computers, leading to neck strain and discomfort.

National Spine Health Foundation created a informative infographic to show how to avoid tech neck issues.


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To avoid tech neck while working, you can consider the following tips:

  1. Maintain Proper Posture:
  • Keep your device at eye level to avoid looking down for extended periods.
  • Ensure your computer monitor is at eye level to reduce strain on the neck.
  1. Take Regular Breaks:
  • Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
  • Stand up, stretch, and move around periodically to reduce stiffness.
  1. Ergonomic Workspace Setup:
  • Invest in ergonomic furniture and accessories, such as an adjustable chair and desk.
  • Use a laptop stand to bring your screen to eye level.
  1. Use Voice Commands:
  • Minimize the time spent looking down by using voice commands for tasks like texting or searching.
  1. Stretching Exercises:
  • Perform neck stretches and exercises to strengthen and improve flexibility in the neck and shoulder muscles.
  • Gently tilt your head from side to side and forward and backward to relieve tension.
  1. Hold Devices at Eye Level:
  • When using smartphones or tablets, hold them at eye level to reduce strain on the neck.
  • Avoid looking down for extended periods by propping up your device.
  1. Implement Workspace Ergonomics:
  • Adjust the height and angle of your computer screen to reduce strain on the neck.
  • Position your keyboard and mouse at a comfortable height to avoid reaching.
  1. Mindful Smartphone Use:
  • Hold your smartphone at eye level, especially during longer activities like texting or browsing.
  • Reduce screen time and take breaks from smartphone use.
  1. Strengthen Neck Muscles:
  • Include neck-strengthening exercises in your regular fitness routine to build muscle support.
  1. Stay Hydrated:
  • Proper hydration supports the elasticity of your muscles, including those in the neck.
  • Drink enough water throughout the day to maintain overall health.