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Tips to Prevent Neck and Shoulder Pain When Working From Home

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Since the COVID-19 pandemic started to affect everyone's lives, many businesses and companies have adapted by letting their employees work from home. This arrangement helps to decrease human interaction and, subsequently, limit the transmission of the virus.

Although working from home is definitely safer, it has its own set of challenges. One of these is working in a less than ideal environment. Unlike in the office, where the work environment is ergonomically friendly, your home workstation might not offer the same comfort and support.

If you are working with your laptop at a makeshift desk or kitchen table, you might develop neck and shoulder pain. With this in mind, we are listing below several tips to prevent neck and should pain when working from home.

Sit upright

Slouching in a chair can lead to back and neck pain because it puts too much stress on your neck and shoulder muscles. Be conscious of your body and correct it immediately when you catch yourself in a bad posture.

If you don't have an ergonomic chair, you can put a rolled towel or a small pillow in your lower back to act as lumbar support. Always rest your upper back against the backrest of your chair. Keep your eyes at the same level as the computer screen, which should be an arms-length away.

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Relax your shoulders

The more the head is flexed forward, or the more often you look down, the higher the physical stress you are putting on your neck and shoulders.

Keep your head in line with the body and relax your shoulders. Let your upper arms fall naturally at your sides, with the elbow close to the body.

Keep your feet flat on the floor

Avoid crossing your legs. Keep the soles of your feet flat on the floor, with the knees bent at 90 to 120 degrees. 

Take breaks

When you are fully concentrating on your work, the hours seem to pass by fast. But without taking the break that your body needs, you are putting yourself at risk for body aches later on.

During your scheduled breaks, you can perform simple flexibility or stretching exercises to loosen the muscles in your neck and shoulders.

Neck exercises can be as simple as turning your head from side to side and looking up and down. When you feel a stretching sensation, hold the position for at least 30 seconds.

To perform shoulder exercises, simply roll your shoulders clockwise and counterclockwise. You can also try and reach your opposite shoulder blade until you feel a stretch.

If you feel any form of pain when performing these exercises, stop immediately. 

Relax with a hot bath

If your neck and shoulder pain persists, a hot bath may help relax tight muscles. It can also facilitate the healing of micro-injuries in the muscles because it helps stimulate blood circulation.

When to get help for neck and shoulder pain?

If you are experiencing persistent pain that limits your neck and shoulders' range of motion, then we recommend scheduling a consultation with our pain management doctor in Hollywood, Fl

If the pain is not relieved by over-the-counter pain medications and rest, it might already be a symptom of an underlying medical condition. Your doctor will have to run tests and perform a thorough physical examination to determine the cause of pain and recommend the best treatment.

We urge you not to wait too long to prevent complications.

Where to find back pain medicine experts in Florida 

If you've been suffering from back pain, don't hesitate to consult Dr. Escobar, a pain care specialist in Florida, with years of pain management experience. His clinic offers comprehensive and interventional pain management services at 2 locations: 

As an interventional pain management specialist, Dr. Escobar’s approach is to target the root cause of the pain through the use of interventional procedures, such as spinal cord stimulation, platelet-rich plasma injections, epidural steroid injections, and other innovative techniques. All of which help you to relieve your pain and regain your quality of life.

To learn more about our services in Aventura and Hollywood, you may call us at 954-322-8586. For inquiries, Contact Us.

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

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Suite 102
Aventura, FL 33180
Every other Monday: 8:30 am - 12:00 pm


4350 Sheridan St
Suite 102
Hollywood, FL 33021
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