If you’re reading this on your phone or tablet with your chin pressed toward your chest, it’s time to pause and ask: how does your neck feel?

Modern habits—long hours sitting, staring at screens, and holding static positions—can create tension and stiffness that radiates throughout the upper body. Health experts say small changes in movement and posture can protect your neck, reduce pain, and lower stress.

Take Short, Active Breaks

As reported in the Guardian, Dr. Rocco Cavaleri, a physiotherapy lecturer at Western Sydney University, recommends taking a break every 30 to 45 minutes. Standing for 60 to 90 seconds, taking deep breaths, rolling your shoulders back, and gently turning your head side to side can recharge your muscles and ease tension.

“Regular active breaks can reduce neck and back pain and help manage stress,” he notes.

Stretch and Strengthen

Julia Treleaven, associate professor at the University of Queensland, advises correcting posture throughout the day, while speaking to the Guardian. Gentle neck stretches, shoulder blade retraction, and short walks of 30–60 seconds during breaks can relieve strain.

Soft mobility exercises like the “bow and arrow”—where the hand slides back along the opposite arm while the head follows the motion—help maintain neck flexibility without overextending the muscles. Other recommended stretches include slow lateral rotations and the ear-to-shoulder stretch.

Adjust Your Workstation

“Tech neck” can be minimized by keeping screens at eye level and elbows and knees at 90-degree angles. Treleaven emphasizes proper placement of keyboards, mice, and multiple monitors to avoid twisting or leaning forward. Small adjustments, like occasionally shifting a screen left or right, encourage gentle neck rotation.

Vary Your Tasks

Listening to your body is key. Dr. Poonam Mehta and Dr. Peter Stubbs from the University of Technology Sydney suggest alternating tasks to avoid prolonged screen time. Even brief non-digital tasks, such as making tea or taking phone calls, can relieve neck strain.

Manage Stress and Sleep

Tension often accumulates in the trapezius muscle, which spans the upper back, neck, and shoulders. Experts recommend consciously relaxing the shoulders and jaw, incorporating light stretches, breathing exercises, or evening walks to improve sleep and relieve muscle tightness.

Mehta also highlights the importance of maintaining a neutral neck position while sleeping to prevent unnecessary strain.

Key Takeaways

  • Take active breaks every 30–45 minutes.
  • Use gentle mobility stretches, not extreme movements.
  • Adjust screens, keyboards, and chairs for ergonomic posture.
  • Alternate tasks to reduce prolonged strain.
  • Manage stress and maintain a neutral neck during sleep.

By integrating these simple habits into your day, you can protect your neck, relieve tension, and improve overall comfort—even during long hours at a desk or on digital devices.