Posture stretches and wall test help screen users relieve neck and back tension

Health experts advise three easy yoga‑style positions to ease neck and back stiffness caused by long hours at a computer or phone. The child’s pose (Balasana), a seated neck stretch, and the cat‑cow movement can be performed at home in a minute or less, and regular short breaks – about five minutes each hour – are recommended to improve posture and reduce pain.

A separate guideline describes a 30‑second wall test for assessing body posture. Dr. Emily Zig, director of neuro‑trauma at the University of Louisville Institute for Brain and Spine Health, explains that standing with the buttocks, shoulder blades and head against a wall, with a small gap for the lower back, reveals whether the lumbar curve is correct. Poor posture can lead to chronic muscle pain, restricted breathing, digestive problems and reduced mobility, especially among young people who spend extensive time on screens, according to orthopaedic surgeon Dr. Brett Goodloe of Virginia Commonwealth University.