1. Maintain Good Posture

• Keep your head aligned with your spine while sitting, standing, or walking.
• Avoid forward stopped posture, which places strain on your neck muscles.
• Use ergonomic furniture and adjust your computer or phone screen to eye level.

2. Take Frequent Breaks

• Avoid sitting for extended periods without movement.
• Practice the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.

3. Strengthen Your Neck Muscles

• Perform Isometric neck strengthening exercises.
• Include upper back exercises to improve posture and reduce neck strain.

4. Use Proper Sleep Support

• While sleeping in a straight position use a thin pillow to keep the neck straight avoiding any flexion or extension.
• While sleeping on the sides use a thicker pillow to match the height of the shoulder and avoid neck flexion to the sides.
• While sleeping on prone on the belly use a thin pillow to maintain a straight posture for the neck.

5. Avoid Tech Neck

• Hold your phone at eye level instead of looking down.
• Limit screen time and incorporate regular breaks to stretch and relax your neck.

6. Listen to Your Body

• If you experience persistent neck pain or stiffness, consult a specialist for evaluation and treatment.

If you experience symptoms like persistent neck or radiating pain, weakness, or other signs of nerve compression, it’s important to consult a healthcare professional for evaluation and treatment.