Is Working From Home a Pain in Your Neck?

It’s a fact that the way we work changed during the COVID-19 pandemic. A recent study revealed that about 58% of Americans work from home full- or part-time — while it’s great for work-life balance, it might not be so great for your neck.

Many modern offices have ergonomic workstations designed to reduce musculoskeletal strain, but your home office probably isn’t set up for optimal spinal health. If you’ve noticed neck pain while working from home, you’re not alone.

It’s a good thing you can do something about it. David A. Wiles, MD, and our team specialize in neck pain, and we’ve helped remote workers in Chattanooga, Bristol, Kingsport, and Johnson City, Tennessee, find ways to relieve their discomfort. 

In this blog post, we explore why working from home can be a pain in the neck and share some tips for better spinal health.

Why working from home can cause neck pain

Here are a few of the biggest reasons working from home often leads to neck pain:

Poor posture

When you regularly work from home, it’s easy to fall into bad posture habits. You might be working at your kitchen table, sitting on your couch, or lying in bed. 

Spending long hours in these positions can make your back and shoulders hunch over and your neck bend too far forward. Over time, this poor posture leads to spinal strain and worsening neck pain.

Inadequate equipment

Lack of proper equipment can exacerbated poor posture. If you don’t have a dedicated workspace in your home, you might be working on a laptop on your lap or sitting in an uncomfortable chair.

Lack of movement

When working in the office, you usually get up to talk to colleagues, go to meetings, or grab a coffee. But working from home, you typically sit in one spot for hours without moving. This lack of movement can make your whole body stiff and sore, including your neck.

How to fix neck pain when you work from home

Neck pain can sneak up on you, but fortunately, that discomfort doesn’t have to be permanent. You can alleviate neck pain and improve your musculoskeletal health, no matter where you work.

Set up a dedicated workspace

Start by creating a dedicated workspace that’s comfortable and conducive to good posture. Sit at a sturdy desk or table, and adjust your chair so your elbows rest comfortably at about 90 degrees.

Place your computer screen at eye level, so you aren’t hunching over when you work. Consider investing in an ergonomic chair, keyboard, and mouse to support your body and reduce strain on your neck and shoulders.

Pay attention to your posture

When working, sit up straight with your shoulders back and down. Keep your feet flat on the ground and your hips level with your knees. Adjust your chair and desk height so your computer screen is at eye level.

Take breaks during the day

Take breaks throughout your work day to stretch your neck and shoulders. Stand up, walk around, and do simple stretches, like neck rolls and shoulder shrugs, to help release tension.

If you forget to take breaks, consider setting a reminder on your phone or calendar.

Go to the doctor

If you’re experiencing persistent neck pain, it’s time to visit the doctor. Dr. Wiles can evaluate your condition with a thorough exam, then develop a customized treatment for you.

Depending on your diagnosis, he may recommend medication, physical therapy, or other intervention to stop the pain and help you start feeling better.

Working from home is the new norm for many people; however, it comes with challenges. If you have neck pain, working from home could be to blame — and now’s the time to do something about it.

You can book an appointment with Dr. Wiles and our team at 423-459-9800 or request a consultation online now.