Exercise
Posture and screen time
Slouching strains neck and back. Small habits fix it.
When to see a doctor
Ongoing back or neck pain: see a doctor.
Ongoing back or neck pain: see a doctor.
At a glance
Do
- Warm up for 5 minutes
- Breathe steadily and go slowly
- Drink water
Do not
- Do not push through sharp pain
- Do not exercise right after a heavy meal
- Do not compare yourself with others
Before you start 0 / 3
Steps
1
Feet flat, back supported, screen at eye level.
2
Every 30 minutes stand up and stretch.
3
20-20-20 for eyes: every 20 minutes look 20 feet away for 20 seconds.
4
Carry the school bag on both shoulders.
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Last reviewed: 31 October 2026 · About and sources
Sources
Compiled from these public health sources. This is education, not medical advice.