These days, we spend a huge part of our lives in front of screens—more than 10 hours a day! Whether it’s watching TV, working on a laptop, scrolling on our phones, or using a tablet, we’re always jumping between devices—both at work and during our downtime.
If you work on a computer all day (like most of us do), all that sitting can lead to nagging neck and back pain. The good news? A few small changes can make a big difference.
Move More—Your Body Will Thank You
One of the best things you can do for your spine is simple: move! Try to take a walk during your breaks or lunch instead of eating at your desk. Just getting up and moving around helps your back and neck feel better.
There are also gadgets you can buy that remind you to improve your posture or get moving—some even buzz after you’ve been sitting too long. While they’re not official medical devices (and there’s no big research behind them yet), the idea is pretty helpful!
You don’t need fancy tools either. Just set a reminder on your phone or computer to stand up and stretch every 30 minutes. Whether it’s a quick stretch, a bathroom break, or refilling your water bottle—these little pauses can really ease your pain.
Try a Sit-Stand Desk
A big reason people get back or neck pain is from sitting too much. That’s why sit-stand desks have become so popular—they let you switch between sitting and standing with just the flip of a lever.
This simple change keeps your body moving and stretches your muscles, which is great for your spine. Plus, switching positions helps reduce pressure on your back and keeps your blood flowing better.
Also Read: How can I Adjust My Setup to Prevent Repetitive Strain Injuries?
5 Easy Ergonomic Tips for Your Work Setup
Even if you move around and use a sit-stand desk, sitting is still part of the job. But with the right setup, your workspace can be way more comfortable. Here are some quick tips:
- Position Your Screen Right: Make sure the top of your monitor is at eye level so you’re not always looking up or down. This helps reduce neck and shoulder strain.
- Choose the Right Chair: Use a chair that supports the curve of your lower back. Sit all the way back with your thighs flat and knees at hip level. Keep your feet on the floor or on a footrest.
- Avoid Phones for Long Emails: If you’re replying to long emails, try to use your computer instead of your phone or tablet. Good posture at a desk is better for your neck.
- Keyboard and Posture Check: Keep your keyboard at a height where your elbows are bent at 90 degrees and your shoulders are relaxed—not slouching.
- Computer Glasses Can Help: If you wear progressive lenses, you might be tilting your head without even realizing it. Ask your eye doctor if you need special glasses for computer work.
Also Read: What Common Workspace Mistakes Cause Pain?
Stretch Without Leaving Your Desk
Don’t feel like getting up? No problem! You can still do simple stretches right at your desk to ease neck and back tension. Here are a few to try:
- Finger Point Stretch:
Stretch your left arm out, palm facing out and fingers pointing down. Use your right hand to gently pull your fingers back toward you. Switch sides. - “Big Hug” Stretch:
Give yourself a hug—right hand on your left shoulder, left hand on your right shoulder. Take a deep breath in and out to release tension between your shoulder blades. - Neck Retraction:
Sit up straight and look ahead. Slowly glide your head straight back, like you’re making a double chin. Hold for 3–5 seconds, then relax. Do this 10 times.
If you’re still feeling sore after trying these tips, it might be time to talk to your doctor. They can help you find more advanced treatment if needed. You can also take our free online back and neck health assessment to see how you’re doing.
