Americans lead increasingly sedentary lifestyles. They often spend the greater portion of each day sitting hunched over a computer, whether in the office or at home.  If we’re not hunched over our computers, we’re hunched over our smartphones.


Either way, the result is the same.  All those hours tend to take their toll.  Fortunately, there are a few simple things you can do to spare yourself the back and neck pain that accompanies those long hours spent hunched over.  Most of these things apply to PC users, but the first applies to both PC and smartphone users.


This is probably the single biggest thing you can do.  Pay attention to your posture, whether looking at your smartphone or your PC.  Sit up straight and don’t angle your neck downward.  If you’re using a smartphone, simply hold the phone higher so you’re looking at it straight on.

Redesign Your Workspace

Since you can use your smartphone anywhere, this one applies specifically to PC users.  Sadly, the way you’ve got your workspace arranged can foster bad posture habits.  Make sure that your monitor is sitting high enough that you don’t have to crane your neck to see it, and angle it upwards slightly if needs be.

In some cases, users may have the opposite problem, where their monitor is too high.  In this case, lowering it may not be possible, but even then, most monitors have an angle adjustment feature which you can use to angle it down.

Also make sure that your keyboard is placed for maximum comfort, and if need be, install a padded wrist protector.

Your Chair

Being mindful of your posture will help, but if at all possible, get an ergonomic chair for your desk (both at the office and at work).  This isn’t a direct substitute for mindfulness, but a properly designed chair will not only increase your comfort, but also foster better sitting habits.

The bottom line is, spending hours each day working on a PC or your phone doesn’t mean you’re destined to have to live with back or neck pain.  There are things you can do to mitigate that!