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Step 2: Posture correction and ergonomic adjustment (Days 7-14) Set up workstation so screen is at eye level (not looking down) Use 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds Practice chin tucks: gently draw chin straight back (not down) to counteract forward head posture, hold 5 seconds, repeat 10 times per session, 3 sessions daily Consider a posture reminder device or app if you have difficulty maintaining awareness Mechanical neck pain responds dramatically to posture correction, but the correction has to be sustained
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