Tips to reduce text neck in the workplace

• Arrange your work station so you can sit or stand comfortably without putting stress on any specific area of your body. Keep your neck in a neutral position and minimize the need to look up or to the sides continuously while you are working.

• Eliminate most movement from your waist. Keep workstation tools within reach without having to lean, bend or twist at the waist frequently.

• Take breaks frequently throughout the day. If sitting for an hour, get up and stretch for at least five to 10 minutes. Short breaks reduce eyestrain and buildup of muscle tension.

• Stretch your body by getting up out of your chair and stretching your arms, shoulders, back, and legs. When you are sitting, shrug and relax your shoulders.

If you do similar work or activities at home, apply these principles there as well to avoid the cumulative effect of repetitive motions.

• Have your desk or work surface at a height that allows enough space for your knees and thighs to comfortably fit under the desk.

• Your computer monitor should be easy to see without leaning forward or looking up or to one side; at a height where the top of the screen is at eye level or within 15 degrees below eye level; and less than an arm's length away.

• Use a chair that maintains normal spinal curvature with an adjustable height to rest your feet flat on the floor.

• Keep your feet supported on the floor or on a footrest to reduce pressure on your lower back.

• The chair should have adjustable armrests that allow your elbows to stay close to your sides.

• The computer keyboard and keyboard tray should allow comfortable typing or keying. The keyboard should be at a height that allows your elbows to be bent about 90 degrees and close to your sides.

• Your computer mouse or pointing device should not require a lot of forearm movement or force. A trackball mouse or touch pad is more comfortable than a standard mouse for some.

• Use a document holder that holds your papers level with your computer monitor, so that as you look back and forth between paper and monitor, your eyes do not need to continually refocus.

• Use a telephone headset or speaker phone while talking and doing other tasks, such as typing.

• Use the stretch band and basic stretching stretches in the workplace. You might find your co-workers will do them as well.

• Take a short walk if you have a lunch break.

• Be mindful of your posture throughout the day.