Short answer
If you work sitting down, it helps to put your screen at eye level, support your back and feet, get up every 30 to 45 minutes, move during the day and avoid spending hours with your head bent over your phone.
The 7 habits
- Screen at eye levelThat way you avoid tilting your neck forward for hours.
- Back supportedUse the chair's backrest; a small cushion at your lower back helps.
- Feet on the floorKnees at hip height or slightly lower.
- Short breaksGet up every 30 to 45 minutes, even if just for a minute.
- Relaxed shouldersCheck a few times a day whether stress has you hunching them.
- Less phone time with your head downRaise your phone to eye level.
- Keep movingWalk, stretch or exercise several times a week.
When to ask for help
If the tension doesn't go away with these changes, a check can help you understand what is behind it. If you have severe pain, tingling or loss of strength, talk to your doctor first.