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Text Neck Remedies You Can Do at Your Desk

May 11th, 2021

Working long hours at a desk is necessary for most of us, but it comes with the risk for posture problems. The unnatural postures we hold at our desks can build up and lead to inflammation, pain and muscle strain.

Change Your Desk Setup to Prevent Text Neck

An ergonomic desk is a must-have for working from home. If you can use your technology comfortably without harming your body, neck pain and other complications are a lot easier to avoid. Adjustability is important for the desk and chair that you work at, for example, to avoid your shoulders from hunching upwards and causing tension while you type.

Change the Way You Hold Your Phone

Text neck is commonly caused by texting with your smartphone for long periods, and it can happen whether you're sitting down or standing up. To hold your phone ergonomically, lift it higher toward your eye level instead of bringing your head down to view it. Try using a voice dictation tool to write your emails while you stretch your neck and shoulders.

Exercises to Relieve Text Neck Pain

Breaking up your workday with an effective desk workout goes a long way in preventing text neck and other postural issues. Here are some exercises you can do to relieve and prevent the buildup of tension at your desk:


  • 1. Side Neck Stretch - Drop your shoulders down and tilt your head to one side to stretch along the side of your neck. Hold and release slowly, then repeat on the opposite side.

  • 2. Doorway Chest Stretch - Stand under the frame of a doorway such as your office or bedroom door. Raise your arms with bent elbows so that you form an "L" shape with either arm. Place your hands, forearms and elbows on the door frame, with your elbows directly out to your side, parallel to the floor. Lunge slightly forward with one foot until you feel a stretch in your chest.

  • 3. Chin Tuck - This is a small, simple stretch that can become a powerful habit to prevent text neck. Sit up straight so that your spine's vertebrae are stacked on top of each other. Use your neck muscles to pull your head back as far as you can, as if to make a double chin. Take a few deep breaths and gently release the stretch.

Exercises to Relieve Text Neck Pain

Our Workspace FitnessĀ® solution is the perfect desk for integrating a healthy lifestyle into your busy schedule. The sleek but sturdy smart desk enables you to sit, stand, and even bicycle while you're doing your work. It's highly adjustable, so you can get the perfect height for your form.


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