‘Do not ignore your body’s signals’: how to really look after your neck | Health & wellbeing

If you’re reading this on your device with your chin tucked into your chest or hunched over your desk in the shape of a question mark, pause for a moment. How is your neck?

The way we sit, scroll, and work means we often hold static positions for too long, creating tension and stiffness that radiates into the upper body.

Experts say we can change the way we move to counteract strain and protect your neck.

Take “micro-breaks” to reset

If you work at a desk, try to sit every 30 to 45 minutes, says Dr Rocco Cavaleri, senior lecturer in physiotherapy at Western Sydney University. Just stand for 60-90 seconds to reset.

“Regular ‘active breaks’ can reduce neck and back discomfort as well as office stress,” he says.

While you’re standing, he suggests taking a few deep breaths while rolling your shoulders back. Gently turn your head from side to side. Stretch your chest.

Regular posture corrections every half hour can help, says Julia Treleaven, associate professor at the University of Queensland’s School of Health and Rehabilitation Sciences.

She suggests a 10-second take to correct your posture every half hour, where you lengthen your neck and “spread” your shoulder blades. Try adding a brisk walk of 30 to 60 seconds during these breaks.

Vary your tasks

“Don’t ignore your body’s signals. If you feel tension or discomfort, take it as a cue to move,” says Dr Poonam Mehta, senior lecturer in physiotherapy at the University of Technology Sydney.

If you can’t get away from what you’re doing, try varying your tasks every hour, says Dr Peter Stubbs, a physiotherapist and lecturer at the University of Technology Sydney. So if you’ve been typing for an hour, move on to a task that doesn’t require a screen, like making a phone call or making a cup of tea.

Bring the device home

“Tame the tech neck” by bringing your screen closer to eye level, says Cavaleri.

He says small habits, like using a laptop stand or resting your phone on a holder, can significantly reduce the load on your neck.

Treleaven agrees and suggests you check that elbows and knees are at 90 degrees, screen at eye level, keyboard and mouse close. If you are using two screens, make sure they are at the correct height and position with the main screen directly in front to avoid being in a crooked position.

You can also occasionally move your monitor slightly to the left or right, which forces your neck to rotate gently and avoids getting “stuck” in a fixed gaze, Stubbs says.

Gentle stretches

“Don’t break your neck, do violent stretches, or handle yourself repetitively,” says Treleaven. While it may feel nice temporarily, it’s risky and doesn’t help, Stubbs says.

Instead, experts recommend gentle mobility exercises several times a day, even while seated.

Treleaven suggests a move called “bow and arrow.” To do this, sit with your arms outstretched in front of you, palms touching. Slide one hand down your other arm, pulling your elbow back as if you were pulling a bowstring. Let your head follow the moving elbow, gently turning to look behind you. Slowly reverse the movement from the start and repeat on the other side.

Stubbs recommends exercises with a small range of motion and no jerky movements such as slow, controlled head nods.

Other effective micro-stretches he suggests are side twists (keep your shoulders still and slowly turn your head to look over your left shoulder, then slowly over to your right) and ear to shoulder, in which you drop your ear toward your shoulder without lifting your shoulder to meet your ear. Aim for up to 30 reps, if you’re comfortable, he says.

Move it

Cavaleri says regular exercise improves the health of the neck and overall musculoskeletal system. He suggests opting for walking meetings, taking the stairs, taking a brisk walk at lunch, or cycling to and from work.

Accumulating 30 to 60 minutes of moderate activity most days is a good goal, he says.

Stubbs adds that even if you feel slight pain, keep using gentle movements so your neck doesn’t freeze.

Check your stress and sleep

“People carry stress in their neck,” says Treleaven.

Stubbs says a significant portion of neck pain comes from unconscious muscle tension, particularly in the trapezius — a pair of large triangular muscles spanning the neck and shoulders.

He suggests taking a moment of mindfulness during your breaks. Ask yourself, “Am I tensing my shoulders?” then consciously drop them and relax your jaw.

Cavaleri says stress and sleep management are key. Routines like a short stretch before bed, breathing exercises or a walk help reduce muscle tension and improve sleep quality, he says.

Sleeping posture is also important, says Mehta, who recommends keeping your neck supported and in a neutral, comfortable position to avoid unnecessary strain.