working from home

Working from home can be a real pain in the neck!

Are you sitting up straight?  When was the last time you walked around or stretched?  Working from home along with makeshift home office setups can really stress your body – especially your neck!

Working from home has its advantages of course, there is no dress code and no commute.  You can bring your pet to work and have your workspace as cool or warm as you like!

However, there are disadvantages, trying to work slouched on the couch or perched on a stool at the breakfast bar instead of sitting at a desk with an ergonomic chair can leave you with neck pain!

You probably realise that sitting for extended periods of time can be bad for your overall health and well-being, but sitting in the wrong position can cause painful injuries over time.  It doesn’t help that when you are working you are often absorbed in the task you are working on, and you may not notice that niggling pain starting in your neck until it’s too late!

There may be several factors making your home office space less than ideal, such as:

  • Height of your chair in relation to your desk
  • Position of your computer/laptop and monitors
  • Type of chair

Why is hunching so bad?

Having good posture has been shown to have a wide range of benefits such as psychological and physical well-being, improving confidence and mood.

Poor posture however can lead to increased wear and tear.  It can also lead to muscle imbalance as some muscles will be overused and others underused.  It can put you at risk for neck strain as it places undue stress on the cervical spine, which can lead to tightness in the chest, neck, and shoulders.

Over time poor posture can contribute to degenerative changes such as osteoarthritis and nerve irritation.

To help you to avoid neck pain whilst working from home, try these tips.

  1. Properly position your workstation

The first step to avoiding neck pain whilst working from home is to make sure your equipment is set up properly, if you have no idea how to do this, have a chat with your Chiropractor, they will be able to help you out with some sound advice.

  • Avoid eye and neck strain by positioning your computer monitor or laptop screen at eye level at approximately an arm’s length away.
  • Avoid general strain whilst seated by positioning your body so that:
    • Thighs are parallel to the floor.
    • Feet are resting flat on the floor or on a footrest.
    • Arms are resting on your chair’s armrests at a 90-degree angle – making sure not to hunch your shoulders.
    • Knees fit under your desk.
    • Keep all items you need close to you to avoid overstretching or twisting awkwardly.
  1. Take a break.

Even with your workstation set up ergonomically, working in one position without breaks is a major cause of neck pain.

The issue isn’t just sitting, its staying in one position for too long.  Being in one position for too long can cause poor blood flow and weaken the muscles that help keep your posture and balance.

Try to get up and walk around or stretch every 30 minutes, even if it breaks your train of thought, taking a trip to the kitchen for a coffee or water or a quick walk around the garden can often make a huge difference.

  1. Treat yourself to a massage.

Treating yourself to a massage eases chronic stiff neck muscles by improving blood flow, reducing muscle tension, and promoting relaxation.  A massage can also be part of a plan to prevent neck pain in the first place.

For the best results, make sure you seek a registered massage therapist experienced in treating neck pain.

It goes without saying that not only are our massage therapists experienced in treating all sorts of Musculo-skeletal problems but are also all members of the International Council of Holistic Therapists and are therefore bound by their codes of conduct and professionalism.

  1. See your Chiropractor.

Having regular Chiropractic treatment can improve flexibility and promote general well-being, it can help take the pressure off sensitive structures in and around the spine that may be causing discomfort.

As with a massage Chiropractic treatment can also be part of a plan to prevent neck pain in the first place.

For the best results seek out a registered Chiropractor with experience in treating neck pain

All of our Chiropractors are experienced in treating all types of Musculo-skeletal disorders and are all members of the British Chiropractic Association and are therefore bound by their codes of conduct and professionalism.

If you would like some further information or to speak to a member of our team please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us at: or