Avoid Neck Pain While Working From Home
“The population of Australians working from home has increased by 41% in February 2021, compared with 24% in March 2020”
We all know the stress working from home can have on our mind and bodies especially at a time when we need to be highly focused and productive.
The population of Australians working from home has increased by 41% in February 2021, compared with 24% in March 2020. With COVID 19 still being present today, that number is likely to increase (1).
While this may be great news for some, studies have linked working from home to increased stress, both emotionally and physically, and has also been linked to postural changes and neck/back pain (2).
Why is this?
This can partly be due to people not having a normal workspace and routine. As some of us do not have home offices, we are now working on the couch, in bed (in our PJs), or hunched over the kitchen bench or table. Especially if using an I-Pad or tablet, where the head and spine are in a bent forward position for prolonged periods of time.
When we are in a slumped position it adds unnecessary pressure and force to the spine and its discs. This can lead to extra muscle strain and can cause the spine to degenerate; making us more vulnerable to spinal injuries in the future (3). This increase in load on the spine is mainly caused by bad posture. Although it is common, it is not normal to experience pain in the neck and it can be prevented.
What can you do to help?
Maintain good Posture
Make sure the computer is at eye level so that your head is in a neutral position throughout the day, even if this means putting old books under your computer. Avoid looking down and or leaning on your arms/elbows (4).
Find a comfortable desk chair (or swiss ball), sit with both legs off the chair and firmly on the ground. Avoid crossing your legs or sitting on your wallet, phone or keys, etc.
Sit with a tall posture, straight spine, shoulders back and bottom placed all the way to the back of your seat (4).
Try to use headphones, a headset or putting the phone on speaker to help avoid unnecessary tilting of the neck when holding the phone to your ear.
Exercises & Stretches
Studies have strongly recommended some treatment options for neck pain include a combination of treatments such as manipulation/adjustment, manual therapy of the neck, stretching and strengthening exercises (5).
Here are some simple stretches and exercises, these can be done from home to help improve your neck pain.
Upper Trapezius Stretch
Sit on a chair or the floor, back straight with both hands at your sides.
Sit on your right hand.
Move your head by bringing your left ear to the left shoulder until a stretch is felt on the right side between your neck and shoulder. Try to avoid lifting your right shoulder while doing this. If your right shoulder does lift, release the stretch until the shoulder goes down.
Then to further stretch the muscle. Use your left hand and bring it up over your head placing your fingers just above the right ear. Lightly apply pressure with a small pull of the head in the opposite direction, until a gentle stretch is felt in your right upper trapezius/shoulder.
Hold for 20 to 40 seconds, repeat 2-3 times a day.
Repeat on the other side.
Levator Scapulae Stretch
Sit on a chair or the floor, with your back straight with both hands at your sides.
Sit on your right hand.
While keeping your spine straight, rotate your head to the left so your chin lines up with your underarm.
Tilt your chin downward towards the armpit until a stretch can be felt at the back right side of your neck.
To stretch the muscle further, use the left hand and place it on the top of your head and pull down/forward.
Hold for 20 to 40 seconds, repeat 2-3 times a day.
Repeat on the other side.
Brugger Relief Position
Sit with your legs slightly parted on the edge of your seat.
Sit with correct, upright posture, straight spine, shoulders back, chin tucked in.
Then rotate your arms and the forearms so your palms are facing outwards.
Spread and extend the fingers out.
Slightly lift up the chest when breathing out.
Keep the back straight and try not to hyperextend your lower back.
Hold for 5-10 seconds, repeat 15 times, 2-3 times a day
Form a routine
Try to create a normal daily routine. Have a planned start and finish work time, and scheduled rest and lunch breaks.
It’s important to give your mind and body a break. Getting up and walking around every 20-40 minutes, preferably outside with fresh air, will help you stay focused and productive.
Consult a healthcare professional
These are just some simple tips to help prevent neck pain. If you suffer from chronic neck pain, spinal health issues or need advice regarding exercise programs or preventative measures, it is advisable to consult a CAA chiropractor or other healthcare professional to seek guidance.
If you have any questions regarding your neck pain or any other health enquiries, we might be able to help you at Evolving Chiropractic, please give us a call on 9736 3322 or email us at admin@evolvingchiropractic.com.au
A year of COVID-19 and Australians work from home more. (2021). Retrieved 30 May 2021, from https://www.abs.gov.au/media-centre/media-releases/year-covid-19-and-australians-work-home-more
Moretti, A., Menna, F., Aulicino, M., Paoletta, M., Liguori, S., & Iolascon, G. (2020). Characterization of Home Working Population during COVID-19 Emergency: A Cross-Sectional Analysis. International Journal of Environmental Research and Public Health, 17(17), 6284.
Kwon, Y., Kim, J. W., Heo, J. H., Jeon, H. M., Choi, E. B., & Eom, G. M. (2018). The effect of sitting posture on the loads at cervico-thoracic and lumbosacral joints. Technology and Health Care, 26(S1), 409-418.
Van Vledder, N., & Louw, Q. (2015). The effect of a workstation chair and computer screen height adjustment on neck and upper back musculoskeletal pain and sitting comfort in office workers. The South African journal of physiotherapy, 71(1).
Bryans, R., Decina, P., Descarreaux, M., Duranleau, M., Marcoux, H., Potter, B., ... & White, E. (2014). Evidence-based guidelines for the chiropractic treatment of adults with neck pain. Journal of Manipulative and Physiological Therapeutics, 37(1), 42-63.