Is working from home becoming a pain in the neck?

Updated: Jul 5, 2020

As some UK workers prepare to enter week 15 of working from home, many of us are experiencing more aches and pains in our back, neck, and shoulders.

Poor posture especially when your workstation is now your dining table is sending many of us to the medicine cabinet in search of pain relief instead of dealing with the root cause of the problem.

It is all too easy to find yourself hunched over a laptop, slouched in bed, or working from the sofa, and while this may be comfortable for a short while, it is not good in the long-term.

Here are some handy hints to get you back on track:

Sit straight

Most of us are guilty of this, ensure you have a good working area set up with plenty of leg room to prevent neck, back, wrist and elbow pain. Sit back in your chair, with your feet flat on the floor and avoid sitting with your legs crossed or your back slumped. Do not work from a laptop on the sofa – your core and postural muscles will become weak over time and that will lead to all sorts of issues. Use a lumbar support and avoid rounding your shoulders and neck by keeping your screen at eye level. Even the smallest changes in the angles of your head can have a big influence on the muscles in your neck and back.

Move more

Stand up each hour and try to keep moving, stretch your neck, back and hips to prevent sciatica, shoulder pain and tension headaches. Just standing up and walking a few meters will get your blood pumping around and engage some muscles otherwise not being used.


· Gently rotate your shoulders in circles

· Reach up over your head and lean side to side

· Gently stretch your neck from side to side (introduce your ear to your shoulder)

· Reach behind your chair to stretch your chest

Here is a link to some excellent desk based exercises published by the Chartered Society of Physiotherapy.

If following the above tips does not resolve your pain, you can book an appointment with Hope Physiotherapy Clinic for assessment and bespoke treatment.

For further assistance call us on 023 9255 4007 or email

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Hope Physiotherapy Clinic

Portsmouth Seventh Day Adventist Church,  133 Chichester Road,  Portsmouth,  PO2 0AQ

Hope Physiotherapy Clinic

Roko Health Club, 422 Copnor Road, Portsmouth, PO3 5EW


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