Working From Home: A Literal Pain in the Neck

The abrupt shift from working from a corporate setup to working from your home sounded amazing at the beginning, but now as it’s more than a year, it has become a pain in the neck and shoulders and back.


Working from home has its own perks- no traffic woes, more time with your family, less stress and more and more companies are embracing remote working owing to the safety of their workers, but there is a downside emerging to it. 


Pain in the neck, shoulders, back, legs, either new or worsening.


Almost everyone adapted to the WFH scenario making make-shift offices in their house using whatever came in handy. It worked well for the work but led to poor ergonomics. The pandemic has led to a definite increase in musculoskeletal back and neck pain and the reasons go beyond your work desk.


  1. The overall activity level has decreased as we are moving much less that we used to.
  2. The pandemic has given rise to persistent worry and anxiety adding to the stress that is often linked to neck and back pain.
  3. Our creative home-work-desk are partially to be blamed for the continuous stiffness in the body.

Now that we know what is the reason that is giving us pain in the neck, let’s look at the solution on how to get relief from the body pains while working from home.


Move More


It might seem uncomfortable even thinking about when you are suffering from back pain but it actually works. Studies suggest regular movement including mild exercises such as walking can reduce the frequency of recurring back pain.


Set an hourly alarm to remind you to take a break, even if for 5 minutes. Stretch, take a walk, drink water, take a few deep breaths and you are good to go.


Stretch Your Muscles


Sitting all day can lead to weakening of muscles, muscles that stabilize your neck. Relieve the tightness in your hamstrings and hips using a foam roller, strengthen your abdominal and back muscles by doing Pilates or Yoga, and indulge in some kind of exercise.


Sit, Stand, Move Around- Be Aware Of Your Posture


Continuously sitting for hours at stretch increases the risk of diabetes and heart disease. Standing while you work can be good for your health. It’s not possible to stand for a longer time but you can always divide your day. 


Remember, poor sit-stand ergonomics can lead to muscle and joint pain. Leaning, slouching or using a workstation that is too high or too low, be mindful of your posture as poor posture is also one of the reasons for increased musculoskeletal pains.


De-Stress And Re Energise


Take time out to relax and rejuvenate. It can be through indulging in massage therapy or acupuncture or gardening or reading a book or just doing nothing. Take whatever me time you can and pamper yourself by having a relaxing bath, practice meditation, focus on your breathing. These small things add up to your relaxation reducing stress and thus reducing neck and back pain.


Want to learn more about that pain in your neck? Get answers to your questions about neck and back pain or find a holistic practitioner specific to your needs