Free guide: The Desk Worker's Neck and Back Guide
A 5-page PDF with a desk setup checklist, a 5-minute stretch routine and simple habits that take pressure off your neck and back.
- Desk setup checklist
- Illustrated 5-minute routine
- Habits and warning signs
Instant download. One email with your guide plus occasional tips. Unsubscribe any time.
What is inside
10-minute desk setup
Screen, chair, laptop and phone positions that take load off your neck.
5-minute stretch routine
Five illustrated stretches you can do at work, with reps and holds.
Daily habits
Simple changes for sleep, lifting and busy days that protect your back.
When to get checked
Clear warning signs and when to see a chiropractor or doctor.
Guide questions
Is the guide really free?
Yes. Enter your email and the PDF downloads right away. We also email you a copy.
Who is the guide for?
Anyone who sits at a desk, drives for work or spends hours on a phone or laptop and wants less neck and back strain.
Will I get spam?
No. You get the guide plus occasional tips from Cascade Chiropractic, and you can unsubscribe any time.
Want a plan for your body?
Dr. Thomas will find what is driving your pain and choose the exact stretches you need.