Raise your screen to eye level
Keep your phone at chest or eye height
Sit and stand with your ears over your shoulders
Tuck your chin slightly to lengthen the back of your neck
Take frequent breaks from screens
Stretch your neck, chest, and upper back daily
Strengthen your deep neck flexors and upper back muscles
Use a supportive chair and proper desk setup
Avoid looking down for long periods
Sleep with a pillow that keeps your neck neutral
Reduce phone and tablet use when possible
Apply heat to tight neck muscles
See a physical therapist if pain persists
Seek medical care if you have numbness, weakness, or severe pain