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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