Avoid slouching or a head-forward posture. Sit straight in
your chair with your lower back supported, feet flat on the floor, and
shoulders relaxed. Don't sit for long periods without getting up or
changing positions. Take short breaks several times an hour to
stretch your neck muscles.
If you work at a computer, adjust the monitor so the top of
the screen is at eye level. Use a document holder that puts your work at the
same level as the screen. For more information, see the topic
If you use the telephone a lot, use a headset or
speaker phone. Don't cradle the phone on your shoulder.
Adjust the seat of your car to a more upright position that supports
your head and lower back. Make sure that you are not reaching for the steering
wheel while driving. Your arms should be in a slightly flexed, comfortable
Use a pillow that keeps your neck straight. Special neck support pillows called cervical pillows or rolls may
relieve neck stress. You can also fold a towel lengthwise into a pad that is
4 in. (10 cm) wide, wrap it
around your neck, and pin it in position for good support.
If you read in bed, prop up the book so you aren't using
your arms to hold it up and bending your neck forward. Consider using a
wedge-shaped pillow to support your arms and keep your neck in a neutral