Here are several ways you can manage and prevent tension in your neck and shoulders:
Get ergonomic. Adjust your workstation so that your computer is at eye level. Adjust the height of your chair, desk, and computer until you find the right fit. Consider using a standing desk, but make sure you do it correctly.
Think about your posture. Improve your posture when sitting andstanding. Keep your hips, shoulders, and ears in a straight line. Consider setting alarms to check in with how you’re holding yourself throughout the day.
Take breaks. Take breaks while you work and travel to get up, move your body, and stretch your neck and upper body. This can benefit more than just your muscles, it can also benefit your eyes and mental well-being.
Take the weight off your shoulders — literally. Use a rolling bag instead of carrying heavy bags over your shoulders. You may want to do a monthly cleaning to make sure you’re only carrying the essentials, and not weighing yourself down with more burden for your neck and back.
Start moving. Get at least 150 minutes of moderate exercise per week to keep your body in good condition.
Practice mindfulness through meditation and yoga. Practicing either yoga or meditationcan help reduce psychological and physical stress. Yoga can count as part of your daily exercise, too!
See a doctor or dentist when necessary. If you’re experiencing chronic neck tension, or aren’t sure what’s causing it, it definitely doesn’t hurt to see a doctor. You should also consult a dentist about teeth grinding or temporomandibular joint (TMJ) treatments. They may be able to provide you with an overnight bite guard or other treatment option.