3 tips to manage neck pain when working from home
Work from home is a very common work arrangement nowadays and it is quite convenient to mums with younger kids. However most people don't have a office setup at home, that includes ergonomic chairs and comfortable desks. You may have a make shift desk or using the dining table as a desk. Even if you have the same set up as your office, it is not uncommon to have neck pain while sitting for long hours for office work. In this blog lets discuss three tips to help you manage and alleviate neck discomfort. 
 
Firstly, take a close look at your work area and ensure it is ergonomically optimized. Position your computer or laptop about 5 to 10 degree below eye level to maintain a neutral posture of the neck, thus preventing strain on your neck (see picture below). 
 

Invest in a supportive chair with adjustable height and lumbar support. The posture at the lower or mid-back is going to affect the cervical spine as the whole spine works together and poor posture at one part of the spine will lead to poor posture a the other parts of the spine too. Additionally, use an external keyboard and ergonomic mouse that are positioned comfortably within reach to reduce unnecessary strain on your neck and shoulders. You can also use a mouse pad with wrist support or a rolled up face towel under your wrist to maintain it in a neutral position.
 
Secondly incorporate regular stretches into your work routine. Stretching exercises can help relieve tension and improve flexibility in your neck and shoulder muscles. Simple exercises like neck rotations, lateral head tilts, and shoulder rolls can make a big difference. You can find some simple desk based exercises that can be done under 2 to 3 minutes HERE
 
Thirdly, be mindful of your posture throughout the day. Avoid slouching or poking your neck forward (forward head posture) while working. Instead, make a conscious effort to sit up straight, keeping your neck aligned with your spine. You can consider using a simple sticky note on your workstation or setting up alerts on your phone to remind you to check your posture regularly. An easy way to determine if you have a forward head posture is to look at your side profile. Draw a line from the earlobe straight down towards the tip of your shoulder. If this line falls way ahead of the shoulder tip you have a forward head posture. With an ideal neck posture this line should fall on the point of the shoulder tip. 

Watch more details in this video:


 
I have a free guide with more details on "How to avoid Neck Pain when Working From Home" You can access it HERE.

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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