Long hours of sitting and phone use are among the main causes of back and neck pain. A few simple habits can make a big difference.
Sit the right way
Sit upright with your back against the chair, perhaps with a small cushion behind the lower back. Keep the screen at eye level and feet flat on the floor.
Take breaks and move
Every 30–40 minutes, stand up, walk a little or stretch. Sitting for hours at a stretch increases pressure on the spinal discs.
Phones and your neck
Looking down at a phone puts several times more load on the neck. Hold the phone closer to eye level and make walking a daily habit.
Health Tips
Last updated: 30 October 2026
