Library
Guides on posture, sitting, walking and back health, and new research as it comes out. Every claim checked against its source.
Students who use their phones head down report more neck problems
A 2022 study of 313 students found phone related neck problems in 46%, more often in those with text neck posture and heavy phone use.
PeerJ, 20226 Oct 2026Two hours at a desk: discomfort rises and your lower back flattens
A lab study of 20 adults found two hours of seated computer work raised discomfort in every body area and flattened the curve of the lower back.
International Journal of Environmental Research and Public Health, 2018New guide · How your back worksThe cervical spine
The cervical spine is seven vertebrae that hold and move your head. How the neck is built, why screens load it, and what research says about neck pain.
Read more in LibraryStart here
How to improve your posture
How to improve posture with what research supports: move often, train endurance, set up your screens and skip the gadgets. A practical plan with sources.
Read more in LibrarySittingHow to sit at a desk: a 10-minute setup
Proper sitting posture at a desk starts with the setup. A 10-minute checklist for chair, screen, keyboard and breaks, based on OSHA guidance and trials.
Read more in LibraryPostureText neck
Text neck, or tech neck, is the head down posture of phone use. How common it is, what it does and does not cause, and the habits that help.
Read more in LibraryMeasurementPosture tracking with AirPods
AirPods with head tracking report head angle. How posture tracking from earbuds works, how accurate head sensors are in studies, and what it cannot measure.
Read more in LibraryEvery topic
How your back works
3The cervical spine, How the spine changes with age, How your spine is built
Posture
7Forward head posture, How to improve your posture, Neck hump
Causes & risk groups
8Feeding posture, Carrying a baby, Drivers and couriers
Sitting
9How to sit at a desk: a 10-minute setup, Ergonomic chairs, Laptop posture
Walking & gait
4How many steps you actually need, Walking for back pain, Walking posture
Everyday life
4Backpacks and bags, Lifting technique, Choosing a pillow
Conditions
5Disc bulge versus herniation, Disc herniations often resorb, Low back pain
Symptoms & red flags
3Numbness and tingling, Red flags in back pain, When imaging is actually useful
Treatment
4Do posture correctors work? Exercise therapy, Strength training for the back
Physiotherapy
2What physiotherapy actually does, What to track at home
Exercises
6Chin tuck, Band face pull, A five-minute desk routine
Nutrition
6Calcium, Glucosamine and chondroitin, Magnesium
Measurement
5Posture tracking with AirPods, Posture biofeedback: the evidence, How posture is measured
Myths
3Will an MRI explain my pain? Does slouching damage your spine? Posture myths
About this library
6Corrections and updates, Disclaimer, Editorial policy