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Tips for Avoiding Neck and Shoulder Pain While Working From Home


Computer System On The Desk and Chair

In the ever-evolving landscape of remote work, your desk setup can be the unsung hero or the silent villain of your daily routine.


If you've found yourself battling neck and shoulder pain, it's time to transform your workspace into a haven of comfort and productivity. Luckily, we can help you out.


Let's go through the best work from home desk setup to avoid neck and shoulder pain:


Ergonomic Chair and Desk

When you work desk jobs, investing in ergonomic furniture is important for neck pain solutions.

Look for a high-quality ergonomic chair that provides proper lumbar support. You'll want chairs with adjustable features, including seat height, backrest angle, and armrest height.


These adjustments let you customize your desk chair to your body's unique dimensions and maintain a neutral posture.


When you're seated, your feet should be flat down on the ground, and your knees should bend at a 90-degree angle.


A chair with lumbar support ensures your lower back is well-supported, reducing the risk of slouching and minimizing strain. It also helps you avoid poor posture, which can lead to low back pain.


Optimizing Monitor Placement

Optimizing monitor placement is a crucial factor on the list of neck pain solutions.


Position your monitor at eye level so your gaze is directed straight ahead when you're sitting in a neutral posture. This prevents you from constantly looking down, which can strain your neck.


An adjustable monitor stand or monitor arm can be incredibly useful for achieving this placement, allowing you to customize the height to match your eye level. Improving your monitor placement can help you dodge upper back pain caused by bad posture.


Learn To Stretch

Incorporating regular desk stretches into your work-from-home day can help prevent neck and shoulder pain.


Try out neck stretches to relieve tension and maintain your body's flexibility. Slowly tilt your head forward, backward, and from side to side, holding each position for a few seconds.


Avoid quick, jerking movements, as these can strain the neck further.


Shoulder rolls are an effective way to reduce shoulder tension. Sit up as straight as you can and roll your shoulders. These movements can help improve your body's blood flow and relax your shoulder muscles.


To counteract the forward slouching posture, try a chest opener stretch. Interlace your fingers behind your back and gently straighten your arms while pulling your shoulder blades together.


Always Take Breaks

Frequent, short breaks throughout the day can work wonders for preventing discomfort. Use the 20-20-20 rule to start: Every 20 minutes, it's time to take a 20-second work stoppage where you focus your gaze on something at least 20 feet away.


These micro-breaks help relax your eye muscles and lower the risk of eye strain, which can indirectly alleviate neck and shoulder discomfort.


In addition, schedule longer breaks during your workday. Use this time to step away, walk around, and engage in more extensive stretches. These longer breaks provide a chance to reset your posture and give yourself some relief.


The Best Work-From-Home Desk Setup: Get Started Today

Your best work-from-home desk setup will ultimately depend on your specific needs.


Do you need medical help with your neck and back pain? Clayton Heights 188th St Physiotherapy and Sports Clinic can help. We've been providing Surrey with top-notch treatment for over a decade. Contact us today.

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