Neck Pain Relief at Work: Ergonomic Fixes & Simple Neck Stretches

Welcome to TanuWellness Physio & Pilates Hub! I’m Dr. Tanushree Jain (PT), and today we’re focusing on how to adjust your workstation for better neck posture. Poor desk ergonomics can lead to neck pain, stiffness, and discomfort, but small adjustments can make a huge difference!

In this video, we’ll guide you through five key ergonomic adjustments—including monitor height, chair setup, and desk arrangement—to help you maintain a neutral neck position and prevent strain. Plus, stay tuned for a bonus section with four simple neck exercises to relieve tension and keep your neck healthy. Let’s get started!

Chapters:

00:00 - Introduction
01:41 - Monitor Height: Optimize Screen Position
02:42 - Chair Setup: Maintain Proper Posture
04:23 - Adjusting Screen Brightness: Reduce Eye & Neck Strain
05:18 - Desk Arrangement: Organize for Comfort
06:24 - Frequent Breaks: Reduce Stiffness & Tension
07:33 - Bonus Section: 4 Simple Neck Exercises

What You’ll Learn:
✅ Monitor Height Adjustment: Prevent forward head posture by keeping your screen at eye level.
✅ Chair Setup for Posture: Adjust seat height, lumbar support, and armrests to minimize neck and back strain.
✅ Screen Brightness & Positioning: Reduce glare and eye strain to maintain a natural head position.
✅ Desk Arrangement Tips: Keep essential items within reach to avoid unnecessary neck twisting and reaching.
✅ The Importance of Frequent Breaks: Move every 30 minutes to prevent stiffness and improve circulation.
✅ Bonus: 4 Simple Neck Exercises

🔔 Subscribe to TanuWellness Physio & Pilates Hub for expert-backed physiotherapy tips, pain relief strategies, and wellness advice. Share your favorite ergonomic adjustments in the comments below!

If you found this video helpful, give it a thumbs up and spread the word. Stay mindful of your posture and take care of your neck! 💻✨

Видео Neck Pain Relief at Work: Ergonomic Fixes & Simple Neck Stretches канала TanuWellness Physio & Pilates Hub