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 and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

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

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