How to relieve neck, shoulder

and back pain at home

Working from home certainly has its benefits, you don't have to endure the daily commute into the office, and you can even work in your dressing gown if you want to.

 

But working from home you might find yourself spending longer periods of time sat down; leading to aches and pains and unnecessary suffering, especially if you're sitting in the wrong position.

 

Fortunately with a few simple exercises and stretches, these aches and pains can be eased. Read on to find out. 

Neck pain

Neck pain is a fairly common symptom which is caused by a variety of neck conditions. This can be brought on from working at a desk for too long, having poor posture whilst using a computer or even sleeping with the neck in an awkward position.

 

When doing neck exercises it's important to keep them slow and controlled and avoid any sudden movements.

So what stretch can you do to help ease neck pain?

 

With this stretch you can either stand up or sit down on your chair.

Ensuring your back is straight, bring your chin to your chest and hold for 2 seconds, feeling the stretch on the back of your neck.

Then slowly bring the chin up so it's facing the ceiling, hold for 2 seconds.

 

Repeat this 3 times and rest. 

Shoulder pain

Shoulder pain can be caused from a build up of tension which can be a result of stress. Your shoulders then begin to hunch forward which leads to stiffness and pain.

So there are a couple of stretches that can help ease shoulder pain.

First you'll need to find a chair if you're not already sat at your desk or kitchen table. Once you're sitting down, keep your back against the chair and keep your arms down and relaxed. Then open your chest and bring your shoulders back, drawing your shoulder blades together.

 

Hold for 2 seconds and feel the stretch.

Do the reverse by bringing your shoulders forward, holding for 2 seconds and feeling the stretch in between the shoulder blades.

 

Repeat this 3 times and rest.

Another stretch you can do whilst sitting down on your chair. Ensure your back is kept straight, bend your elbows so your arms are at a 90 degree angle or in a L shape position. Keep your elbows tucked in so they are close to your sides, then bring your arms out so they're facing outwards as much as possible, without feeling any pain. Hold for 2 seconds. 

Next bring your arms in across your body and hold for 2 seconds.

 

Repeat 3 times and rest.

Back pain

Back pain can often start to develop after sitting for long periods of time and having pad posture.

 

By doing a few simple stretches throughout the day can make a lot of difference in releasing the tension in your muscles.

One is simply sitting up straight on your chair with your right hand holding your left leg. Keep the left arm straight out, rotate your chest to the left as much as you can without feeling any pain. Hold that for 2 seconds then turn back facing forwards. Do the same the opposite side ensuring you swap arms.

 

Repeat 3 times both sides and rest.

Another stretch you can do for your upper back is whilst sitting on a chair with your back kept straight, lock both your hands together with your fingers. Bring your arms out in front of your chest and imagine you have your arms around a big tree. Hold this for 5 seconds and feel the stretch on your upper back.

 

Repeat 3 times and rest.

Avoid the couch

Whilst it's tempting to just roll out of bed and hop on the couch in your dressing gown. It's important that your workspace is set up so you're in the best position. Sitting on the couch all day may lead to bad posture and tension from a hunched shoulder.

If you're sitting in front of a computer you need to ensure that your eyes are aligned with the middle of the screen. If you find your head is too tilted then try placing some books underneath your laptop or adjust the height of the screen.

Also wherever you're working, remember to take regular breaks, even if it's getting up and going for a quick walk around the garden. It will ensure your muscles receive plenty of oxygen and reduce any stiffness by the end of the day.

AS Sports therapist

Ongoing advice and support 

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and mobile during these times, or even if you have any questions relating to this article, then do please get in touch using the contact details below.

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