Summarize the following:
If you spend time on a computer, then the position of your monitor could be causing your neck misalignment. Raise your monitor so that the top third of your screen is directly in your eyeline. Position the monitor 18 inches (46 cm) to 24 inches (61 cm) from your face. When you sit in a chair, press the bottom of your butt against the back of your chair. Allow your back to curve slightly, pressing your upper back against the chair. Keep your neck and head straight. You spend about a third of your time sleeping, and the wrong pillow can cause your neck to be poorly aligned. Your pillow should support your neck and keep in in line with your upper back and chest. A pillow that is too high or too low will put strain on your muscles, resulting in misalignment and pain. Great pillow options for neck alignment include memory foam pillows or neck roll pillows. A good pillow will also allow you to stay comfortable in different sleeping positions. Replace your pillows annually. Many people spend their day sitting at a desk, which can negatively affect your posture and health. Schedule breaks throughout your day to get up and walk around. While you're up, focus on walking with good posture. Stand up straight, roll your shoulders back, and face forward. Do your neck stretches during your breaks. Make sure that your diet is high in nutrients that support healthy bones, such as protein, calcium, iron, magnesium, vitamin K, vitamin C, and vitamin D3. Eating a healthy, balanced diet can also help you maintain a healthy weight, which will help your bones by making their load lighter. Eat lean proteins, fruit, and plenty of vegetables. Consider taking a multivitamin. Gentle exercise will help prevent injuries and pain in both your neck and back. When you exercise, your vertebrae swell with water, which allows nutrients to flow into your bones. Exercise can also help you control your weight, which will help by reducing the pressure on your bones.
Adjust your computer monitor. Sit up straight. Sleep on a pillow that supports your neck. Take posture breaks. Eat a healthy, balanced diet. Exercise regularly.