There is no single perfect posture. The body is built to move, and most desk-related neck and back strain comes from staying in one position for too long. These five habits help.
1. Change position often
Stand, walk or stretch for a minute every 30 to 45 minutes. Small breaks add up.
2. Raise your screen
Place the top of your screen at about eye level. On your phone, lift the phone to your eyes instead of bending your neck down to it.
3. Support your back and feet
Sit with your feet flat and your lower back supported, so you are not holding yourself up with effort.
4. Keep everyday items within reach
Constant reaching and shrugged shoulders tire the neck and shoulder muscles. Bring your keyboard, mouse and phone closer.
5. Stay strong and active
Regular exercise and general activity help your body tolerate long hours at a desk better than trying to hold a rigid posture.
When to get assessed
Pain that keeps returning, spreads into the arm, or comes with numbness or weakness needs a proper assessment.
This article is general information and does not replace an assessment by a qualified clinician.
Read more about our back, neck and spine physiotherapy in Karachi.
Have pain that keeps coming back? Book an assessment at Zaki Clinic on WhatsApp or call (0323) 281-7359.