Tips To Prevent Neck Pain

  1.  Optimize your sitting posture
  • Use a lumbar pillow placed in the small of your back to maintain proper posture
  • Hold your smartphone at eye level to prevent strain on neck
  • Support your arms by propping your elbows on armrest
  • Use a headrest to support your head and neck.


  1. Take breaks often
  • Limit the amount of time and frequency spent using technology
  • Take 3-minute breaks every 15-20 minutes
  • Put variety into the day with frequent interruptions such as going for a walk and taking a stretch break.


  1. Strengthen and stretch neck muscles
  • Keeping your neck and shoulder muscles warm and flexible will reduce risk for pain and injury.
  • Try performing the following movements during the day:
    • Chin Tuck: While looking straight forward, move chin straight back. Hold for 5 seconds and slowing release. Repeat as many times as needed, at least 10 times.
    • Side Bending: Tilt head down to touch right ear to right shoulder. Repeat on left side. Hold for a couple seconds. Use hand on same side to add over pressure stretch.
    • Side rotation: Rotate chin to the right shoulder and then to the left shoulder. Use your hand to push chin a little farther for a larger stretch. Hold for 10 seconds and repeat as needed.                                                               


  1. Listen to your body
  • It is the best way to protect yourself from chronic damage.
  • Pain can be a warning and give you a sign to alter your position or take a break from technology use.


If you are experiencing worsening neck pain or headache symptoms, contact a physical therapist at Goodlife Physical Therapy for help today!



Beasley, Kara. “5 Tips to Prevent Tech Neck Pain.” Spine,

“Cervicogenic Headache.” American Migraine Foundation,

Eske, Jamie. “Cervicogenic Headache: Symptoms, Causes, Diagnosis, and Treatment.” Medical News Today, MediLexicon International, 7 Jan. 2019,

Miller, J, and A Wong. “Physio Works – Physiotherapy Brisbane.” Text Neck, 2019,