This is especially true when you’re on your phone a lot. Since it’s more difficult to hold your device at eye level, many of us hold it too low and force ourselves into bad posture.
This is especially true at the end of the day after you’ve been sitting with poor posture for a few hours.
If you experience tingling or numbness in your neck, shoulders, or arms, you may have pinched a nerve in your neck.
Tech neck is different from kyphosis, a curvature of the spine that can cause a rounded back. With tech neck, it’s the muscles that are rounded, not the spine itself.
If you struggle with keeping good posture, consider buying a posture corrector. These harnesses force your shoulders back and align your spine to hold your posture upright while you’re sitting down.
When you’re using the computer, make sure your shoulders are relaxed and keep your elbows near your body to hold good posture.
You can do these stretches 3 to 5 times each on both sides.
Start with a weight that’s 4 to 11 pounds (1. 8 to 5. 0 kg). As you get stronger, you can add more weight. This exercise is also great for toning your back muscles. [13] X Expert Source Alphonso WhiteCertified Personal Trainer, CompleteBody NYC Expert Interview. 24 February 2021.
You can repeat each of these stretches 3 to 5 times.
Your breaks don’t have to be long at all. Just spend 1 to 2 minutes away from your desk or your phone.
Sitting up perfectly straight for long periods of time will actually tire you out more. Try to lean back as you work to use your chair to keep your back upright.
It’s better to work on strength-training exercises as a long-term solution.
Massages work well for some people and not as well for others. It’s worth a try if your neck and shoulder pain is getting unbearable or you feel stiff and sore on a daily basis.
If you use a feather pillow, you’ll have to replace it every year as the feathers tend to lose their fluff over time.
If you often fall asleep watching TV, you could even use a travel pillow at home to support your neck as you doze.
