1. Sitting in the Wrong Posture

📌 Causes:
Sit hunched forward when working on a computer.
Do not place the screen at eye level, causing the head to bend down too much.
Incorrect backrest or no chair with spinal support.
✅ Solution:
Adjust the chair and desk so that the back is straight and the eyes are level with the screen.
Use a chair with lumbar support or place a small pillow behind the back.
Do back stretching exercises every hour.

Now

2. Using the Phone by Bending the Neck

📌 Cause:
The habit of looking down at the phone for a long time.
Increased pressure on the cervical spine, easily leads to "turtle neck" syndrome and hunchback.
✅ Solution:
Hold the phone at eye level instead of bending the head.
Use a phone holder or take breaks between uses.
Practice neck exercises to avoid muscle stiffness.

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