To help prevent neck pain, keep your head centered over your spine. Consider trying to:
- Adjust your desk, chair and computer so that the monitor is at eye level. Knees should be slightly lower than hips. Use your chair’s armrests.
- Use good posture. When standing and sitting, be sure your shoulders are in a straight line over your hips and your ears are directly over your shoulders.
- Take frequent breaks. If you travel long distances or work long hours at your computer, get up, move around and stretch your neck and shoulders.
- Avoid tucking the phone between your ear and shoulder when you talk. Use a headset or speakerphone instead.
- Avoid carrying heavy bags with straps over your shoulder. The weight can strain your neck.
- Sleep in a good position. Your head and neck should be aligned with your body. Use a small pillow under your neck. Try sleeping on your back with your thighs elevated on pillows, which will flatten your spinal muscles. https://www.nhs.uk/conditions/neck-pain-and-stiff-neck/