It is estimated that one in three adults will experience neck pain at least once in their lives.  In most cases it eases by itself but in some cases in can lead to stiffness in neck and shoulders and even neck related headaches.

Over the past two years, we have moved our offices to our homes and in most cases there is no proper ergonomic setup. This can lead to sitting with bad posture, increasing overall incidents of neck, shoulder, and back pain. Therefore, if you are working from home, it is worth remembering to take extra measures to protect and to set yourself up for a healthier lifestyle.


Try neck stretching routines

Every 40 minutes get up from your desk and walk around to improve mobility. Make sure you are drinking enough water, for it is needed for healthy muscles and joints. Stretches such as child’s pose, cobra lift, and cat camels can improve your overall mobility. Pectoralis muscle stretches, chin tucks and upper trapezius stretches can help with your neck and upper back pain and stiffness.


Apply ice or heat

If you are feeling soreness in you neck you can apply ice to the affected area for up to 20 minutes. Another form of therapy is alternating between heat and cold. Applying cold to the area, which reduces blood flow and pain and it is directly followed by applying heat to the area, which dilates the blood vessels and increases the flow of blood and nutrients. Make sure hot and cold is applied indirectly to the skin to avoid burns.


Creating an ergonomic workplace

Bad posture is the biggest culprit when it comes to neck pain at home. We recommend that you keep your eye inline with the computer screen to discourage slouching or bending your neck. Standing desks are great to encourage more movement and reduce compression on your spine and strain from prolonged sitting. This can be used in combination with walkpads to help you achieve your daily step goals.