These past few months, we’ve been treating a lot of people suffering with neck and upper back pain caused by working from home.

We keep hearing that you don’t have the time to get up and move around because you’re too busy working. This has been made worse with the increase in working from home as you’re not walking around the office, riding your bike to work, travelling on public transport anymore!

Getting comfy at home 

To alleviate your back and neck pain, your posture needs to be corrected and your new work area needs to be made comfortable, so you’re not feeling achy at the end of the day.

Small changes can make a significant difference in the amount of strain you are experiencing.  

Here are a few easy exercises you can do while working from home to help with your back and neck pain. We hope you find these stretches and exercises helpful.

1. Lateral Neck Stretch
Tilt your head towards the side, then return back to looking straight ahead. Be sure to keep your eyes and nose pointed straight ahead the entire time, and do not raise your shoulders. Repeat with the opposite side.

2. Upper Traps Stretch
Begin by retracting your head back into a chin tuck position. Next, move your head towards one side with the help of your hand. Repeat with the opposite side.

3. Chin Tuck
Slowly draw your head back so that your ears line up with your shoulders, hold for a couple of seconds and repeat.

Let us know how you get in with them.

Get in touch 

Don’t forget, we’re always happy to help if you are experiencing any pain or discomfort. Simply book your physiotherapy or myotherapy appointment by calling Di on 0497 111 127 or book online. 

See you soon!

Alby, Myotherapist