Keep your head aligned over your shoulders
Raise screens to eye level
Use a chair with good back support
Keep feet flat on the floor
Relax your shoulders
Avoid cradling the phone between ear and shoulder
Use a headset or speakerphone
Take frequent stretch breaks
Change positions often
Strengthen neck, shoulder, and upper back muscles
Sleep with a supportive pillow
Avoid sleeping on your stomach
Keep work items within easy reach
Reduce prolonged looking down at devices
Adjust keyboard and mouse height to keep wrists and elbows neutral
Practice gentle neck stretches regularly
Apply heat to tight muscles
Maintain a healthy weight
Manage stress and tension
Seek medical care if pain is severe or persistent