Jul 22, 2021

Neck Pain Relief: Tips for Working and Learning from Home

Healthy Living.

Almost everyone has experienced neck tension or pain at least once in their life. In these current times, when so many of us are working and learning from home, much of our days are spent staring at a screen, sitting with poor posture. Over time this can cause neck, shoulder, and back pain that may impact everyday activities.

Invest in a good desk set-up

When working from home, it can be tempting to spend the day working from the couch or your bed. Or maybe you didn’t have a designated workspace prior to beginning working from home. Investing in a good desk and chair is an important way to contribute to productivity and to prevent back and neck pain.

Be aware of your posture

Even with a good desk and chair, you should pay attention to how you are sitting. Aim to sit up straight with your shoulders back and head straight. It can be helpful to have your computer sitting at eye level so that you don’t have to hunch over to see your screen. You may need to try a few different desk setups to find one that helps you sustain good posture while working.


Movement helps strengthen muscles that support good posture. Break up your workday with moments to go for a walk, do yoga, stretch, or do another type of workout. Some people find that using a standing desk is helpful, while others may take a walk while on a phone meeting.

Work on stretching and strengthening the back, shoulder, and neck muscles, specifically, to alleviate any pain or tension that may be caused by sitting at your desk for long periods of time.

Neck pain due to poor posture and muscle tension can cause other negative effects such as headaches and sleep problems. If you find that you are experiencing chronic pain without seeing any improvement, talk to your doctor.

Neck pain, and the solutions for it, will differ slightly for everyone. So it is important to find a setup and routine that works well for you. Don’t give up if one thing isn’t helpful for you – you may need to try a few different things to find what works for you. If you prioritize supporting your back and neck while working or learning, you’ll experience less pain and have a better work from home experience.

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