Due to the COVID-19 pandemic, the workforce has undergone drastic changes. As a result, many professionals work from home, either temporarily or as permanent remote workers. However, it comes with its own unique set of challenges.
One of these challenges is the amount of time you spend at your desk. While sitting for long hours at your desk can be comfortable, it can also lead to a list of ailments, such as neck and shoulder pain.
However, you can easily get shoulder and neck pain relief by taking care of your sitting posture, the ergonomics of your home office set-up, and how much physical activity you include in your daily routine.
Here are five simple tips to reduce and overcome neck and shoulder pain while working from home.
Keep Your Feet Firmly Placed on the Ground
Try to sit with your feet on the floor, slightly ahead of your knees. The best angle for bending your knees while sitting is 90 to 129-degrees. You might also use a lumbar support cushion or a small pillow for sitting. If you use a lumbar support cushion, change its position on your chair now and then. Your shoulder has a buy chair that provide spine support and reduces your pain.
Keep Your Shoulders Relaxed
Being mindful of your posture goes a long way in overcoming neck and shoulder pain. Make sure that your shoulders are relaxed and your upper arms normally fall at your sides. Your elbows should be close to your body, and your head should generally be in line with your body instead of thrusting forward. The middle of your computer screen should be at your eye level.
Keep Your Arms in Line with Natural Sitting Posture
Your head and forearms should be parallel to the ground. To maintain this, keep your keyboard slightly away from you and ensure that it is positioned slightly lower than your elbows. Doing so will help your upper body stay relaxed while sitting and maintain optimum circulation in your lower arms and hands.
Keep Your Neck Free while Talking on the Phone
This one is a must for neck pain relief. Use earbuds, headphones, or speaker-phone while talking on the phone. This will keep you from tilting your head as you hold your phone between your neck and shoulders while working with your hands.
Maintain Physical Movement and Activity
Sitting for long periods can lead to aches and pains in the neck and shoulder region, even if you maintain good posture. To avoid this, schedule physical activity in your breaks or after every hour, whichever works best for you.
Stretching and walking around, bending over to touch your knees, running in place, or rolling your shoulders are some of the easy ways to maintain physical activity, even if you work from a small corner at your home.
You could also do some of the work while standing or walking, for example, phone calls and meetings.
The above pointers help maintain a good posture and physical movement throughout your workday. Doing so will also keep your mind refreshed, leading you to concentrate better on your work.
Alternate Tips for Shoulder and Neck Pain Relief Induced by Stress
Sometimes you may end up with neck and shoulder pain after a stressful day at work. Here are some other ways to help you combat those pesky aches from stress.
- Soak in a warm bath with magnesium sulfate
- Alternate applying ice and heat to the affected area
- Use an organic pain relief spray or a herbal pain relief spray on the affected area
- Get a massage from a family member or friend
Consider consulting a physical therapist or a pain specialist in case of ongoing pain. Many medicated and natural therapies are available for shoulder and neck pain relief. Find the one best for you and get started on your healing journey.
Neck and shoulder pain can be a problem for many people who work from home or for any other reason are spending hours at a desk. These simple tips will put you on the path to working from home healthily.
If you have any questions about neck and shoulder pain relief, please feel free to contact us anytime. Thank you for reading, and we hope you can use these tips to help you find relief!