If you spend most of the day at a laptop and then sit in traffic on the way home, your neck spends a lot of hours in one position. That is not dangerous, but it can leave you stiff, achy and with a headache by 4pm. These five changes take about five minutes to set up.
1. Raise the screen
The top of the screen should be at about eye level. A laptop on a desk puts it far too low. Use a stand, or a stack of firm books, with a separate keyboard and mouse.
2. Bring the chair in
Sit back in the chair with your bottom right at the back, then pull the chair in so your elbows rest by your sides. If your feet do not reach the floor, use a box or a ream of paper.
The best posture is your next one. Change position often rather than holding a perfect one.
3. Phone up, not head down
Lift the phone towards your eyes rather than dropping your head to it. On long calls, use earphones and walk.
4. Set a movement reminder
Every 40 minutes, stand up for a minute. Fill your water bottle, look out of the window, walk to a colleague instead of sending a message.
5. A two minute routine
Chin tucks
Sit tall. Gently slide your chin straight back, as if making a double chin. Hold for three seconds.
8 times
Shoulder rolls
Roll both shoulders up, back and down in slow circles.
10 times
Turn and look
Slowly turn your head to look over one shoulder, then the other, staying in a comfortable range.
5 each side
When to get it checked
If the pain spreads into your arm, you have pins and needles in the hand, or it is not easing after two or three weeks of these changes, book an assessment. If you have sudden severe headache or dizziness, see a doctor straight away.