Desk Worker's Guide to Neck and Shoulder Pain (Uijeongbu, Korea)

Workstation set-up, micro-breaks and exercises that prevent text neck, plus when to seek treatment.

In short: Workstation set-up, micro-breaks and exercises that prevent text neck, plus when to seek treatment.

Set up your screen

Top of the screen at eye level, an arm's length away. Use a laptop stand and separate keyboard.

Micro-breaks

Every 30–40 minutes, stand, roll the shoulders, do five chin tucks and look into the distance.

Three daily exercises

Chin tucks, doorway chest stretches and resistance-band rows strengthen the muscles that hold your head up.

When to get help

If neck pain persists beyond two weeks, causes headaches or travels into the arm, an assessment can identify trigger points, joint problems or a disc.

Book: call 031-874-7500. Yonsei Leaders Neurosurgery Clinic, 3F Yugyeong Bldg II, 181 Hoeryong-ro, Uijeongbu, Korea, 1 minute from Balgok Station Exit 2. Open Mon–Fri 09:00–20:00, Sat 09:00–14:00. See directions and international patient help.

Frequently asked questions