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At-Home Relief and Ergonomic Adjustments Simple changes make a significant difference: Apply heat or ice to the neck for 15-20 minutes several times daily Position computer screens at eye level to reduce forward head posture Use a supportive pillow that keeps the spine aligned during sleep Take breaks every 30 minutes from desk work to move and stretch Stay hydrated, as dehydration contributes to muscle tension Preventative Habits for Long-Term Spinal Health Prevention beats treatment every time

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