Why taking a break every 30–45 minutes is essential for people working on computers and laptops

New Delhi (The Uttam Hindu): In today’s digital age, most people spend long hours working on laptops or computers, which has made neck pain, cervical issues, and back pain increasingly common. Experts say that these problems can be largely prevented by maintaining proper posture and doing a few simple exercises regularly.

According to specialists, the best practice for laptop and computer users is to keep the screen at eye level to avoid bending the neck forward. In an ideal posture, the back should remain straight, shoulders relaxed, and the neck properly supported. The computer screen should be placed at eye level or slightly below so that the head does not need to tilt up or down repeatedly. The keyboard should be positioned so that the elbows stay at an angle of around 90 to 100 degrees. Keeping the keyboard slightly below or close to elbow level helps reduce strain on the shoulders and neck.

For laptop users, using a laptop stand is highly recommended, as laptop screens are usually placed too low, leading to the common problem known as “tech neck.” Experts also emphasize the importance of neck exercises. Performing neck range-of-motion exercises daily helps strengthen muscles and improves the ability to work comfortably for longer periods. These exercises include gently moving the neck forward and backward, and rotating it slowly from side to side.

Experts advise taking a short break every 30 to 45 minutes. During these breaks, one should stand up, walk a little, and do light neck stretching. Chairs should provide proper back support, and feet should rest flat on the floor. If laptop use is extensive, using an external keyboard and mouse is also advised. These small adjustments can significantly reduce pain over time and help improve overall health for office workers. If pain becomes severe or persistent, consulting a doctor is recommended.