How to use your phone or computer without neck pain

     For the correct posture when using your phone, be careful about bending your neck. Do not bend your neck down to use your phone, so as to reduce the load on the cervical spine. Sit up straight, and if there is a backrest or headrest, lean against it to reduce the load even further.

Next, bend your arms and elbows to bring the phone up to eye level, where you can see it comfortably without bending your neck. It is even better if you can put a pillow under your arms, as this reduces the work of the arm muscles. Having something to rest your arms on to reduce the work of the arm and shoulder muscles could be an armrest with a phone holder or simply an ordinary pillow.

Another reason the shoulder and arm muscles have to work is using a phone case that is too heavy, which makes the muscles work harder and makes pain more likely. Using a lightweight phone case is another way to reduce pain.

People who use social media on a computer also often get neck and shoulder pain, because poor sitting posture leads to neck and shoulder pain. So what is the correct posture?

Correct posture when using a computer

1. Adjust the height of your chair so your knees are at a right angle and your feet are flat on the floor.

2. Sit up straight with your head upright, without bending your neck.

3. Your chair should have armrests to reduce the work of the shoulder muscles.

4. Adjust the computer screen to eye level so you can see all of it without bending your neck.

Correct posture for using your phone lying down 

Lying on your back

1. Place 1 pillow crosswise under your head.

2. Use another pillow to raise your upper body and head so they are level with each other, to reduce bending of the head.

3. Use another pillow to support your arms and hands to reduce the work of the arm muscles, keeping the phone at eye level.

Lying on your side

1. Lie straight with your head straight, without bending your neck, and place 1 pillow under your arm to reduce the work of the arm muscles, keeping the phone at eye level.

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