Better Posture: Simple Ways to Ease Neck and Back Strain

Many of us spend hours each day sitting at desks, looking at screens or leaning over phones. Over time, these positions can strain the muscles and joints of the neck, shoulders and back. The encouraging news is that small changes to your posture and daily routine can bring real relief.

Set up a comfortable workspace

• Raise your screen so the top is roughly at eye level and you don't have to look down.
• Support your lower back with a chair that fits you or a small cushion.
• Keep your feet flat on the floor or on a footrest, with knees roughly level with hips.
• Relax your shoulders and keep your keyboard close enough that your elbows stay near your sides.

Move often

Even the best posture becomes tiring if you hold it for too long. Stand up, stretch and walk around regularly throughout the day. Short movement breaks refresh your muscles and your mind.

The best posture is your next posture — keep changing positions throughout the day.

Gentle stretches to try

Chin tucks: gently draw your chin back to lengthen the back of your neck.

Shoulder rolls: roll your shoulders up, back and down to release tension.

Chest opener: clasp your hands behind your back and gently lift to stretch the front of the shoulders.

Mind your phone habits

Bring your phone up toward eye level instead of bending your head down. Taking breaks from screens also gives your neck and eyes a rest.

When to get help

If pain persists, spreads to your arms or legs, or comes with numbness or weakness, see a healthcare professional. Targeted therapy can address the cause and help you feel better.