Don’t stay in one position for too long. It’s hard to reverse bad posture, Dr. Isaac says, but if you get up and move around often enough, you’ll avoid getting your neck stuck in an unhealthy position.
Make some ergonomic adjustments. Position your computer monitor at eye level so you can see it easily. Use the hands-free function on your phone or wear a headset. Prop your tablet on a pillow so that it sits at a 45° angle, instead of lying flat on your lap.
If you wear glasses, keep your prescription up to date. “When your eyewear prescription is not up to date, you tend to lean your head back to see better,” Dr. Isaac says.
Don’t use too many pillows.Sleeping with several pillows under your head can stifle your neck’s range of motion.
Know your limits. For example, before you move a big armoire across the room, consider what it might do to your neck and back, and ask for help.
Get a good night’s sleep. Sleep problems increase the risk for several different conditions, including musculoskeletal pain.