Sore Neck Working from Home | Physio Jake Pallpratt

home office
sore neck working from home
Working from home?

Do you have a sore neck working from home? During the current climate in which we find ourselves living and working the chances of having pain and stiffness within your neck may be increased. Many of us now spend the day sitting at a make shift desk where the set up may not be as we once had in our office, this may put the body in a foreign position causing the muscles and joint to become stiff and painful.

However implementing a few of the following tips and mobility exercises should aid in decreasing your neck pain and stiffness. The sore neck working from home may no longer be present.

Firstly Posture

Ensure that your posture while working allows you to have the best chance to support your neck and shoulders. Sit up tall, move your chair in close to the desk and put your chair at a comfortable height (not too low)

Secondly Thoracic Extension

Your thoracic spine sits directly below your neck (cervical spine) and can often contribute to any neck issues. Allowing your body to adequately perform these following movements will add to the functional mobility of your spine.

  1. Find a rolled up towel
  2. Placed the rolled up towel on the floor
  3. Lay directly on the towel with the towel in the middle of your shoulder blades, perpendicular with your spine, stay in the same position for 1-2minutes

And finally Thoracic Rotation

  1. Laying on your side, place your knees at 90degrees to your hips
  2. Have both hands together
  3. Leaving your knees in the same position, rotate one arm across your body trying to get it flat on the floor, hold for 10-15seconds
Physio Exercise
Sore Neck Stretch

See one of our physiotherapists

The best thing you could do is to visit one of our physiotherapists for a thorough assessment, from there our physiotherapists can provide individualised treatment to help get on top of your neck pain.

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