Young Businessman In Office At Desk Suffering From Neck Pain

Stretching for Neck Pain 

As soon as the COVID-19 pandemic hit the United States, we saw a quick shift in how business was conducted. Almost overnight, people began telecommuting and working from home in an effort to flatten the curve. At first, many people saw this in a positive light. There were no more commutes, there was extra time with your family, and working in your pajamas was no longer frowned upon. However, working from home also brought some downfalls.

The main downfall of working from home vs. in an office is the ergonomics involved. People aren’t used to working from their couch, bed, or kitchen table and they likely do not have access to the same chairs, desks, and computer placements. Over time, this can lead to persistent back and neck pain. If you notice chronic pain, or even bouts of acute pain, it’s important to reevaluate your workspace. Consider investing in a chair that helps to support your spine, utilizing a standing desk, and incorporating movement into your routine. To get started, here’s some stretching for neck pain you can do while working from home.


What Causes Neck Strain?

The primary cause of neck strain is poor posture, bad ergonomics, and no lumbar support. Many professionals often refer to this strain as tech neck—the onset of neck pain caused by always looking down at a screen. Neck pain is one of the most common types of reported pain in the country, but one of the fewest areas targeted during stretching and exercising. If you want to alleviate neck strain and strengthen supporting muscles, it’s important to pay attention to your problem areas. A strong neck can help prevent a number of problems, so stretching for neck pain is important.

As many people who worked in an office already know, staying in one position for too long is dangerous and can lead to problems. To help combat gravitational pressure that causes back and neck strain, take a break every 45 minutes to get up, walk around, and perform a few stretches.


How to: Stretching for Neck Pain 

If you feel a sharp or persistent pain in your neck, see your doctor. Participating in neck stretching without understanding the source of your pain can be dangerous. If you’re feeling sore and feel a slight tension during the stretch, that’s okay. However, if during any stretching exercise you notice pain, stop and call your doctor. Pain is an indication that something is wrong and can lead to serious damage if not addressed.

To get you started, here are the perfect stretching for neck pain exercises you can do while working from home.

  • Forward and Backward Tilt 

Neck stretches are fairly straightforward. For the forward and backward tilt, all you need to do is slowly lower your chin towards your chest for 15-30 seconds and then lift your chin up towards the ceiling for 10 seconds. Repeat this throughout the day and include it in your everyday stretches.

  • Side Tilt 

This is similar to the forward and backward tilt except you’ll be moving your head from side to side. To get the most out of this stretch, stand up and keep your arms at your sides. Gently tilt your head towards one shoulder and hold once you feel tension for 5-10 seconds. Repeat on the other side.

  • Side Rotation 

To perform the side rotation, think of how you shake your head when saying “no” and slow it down. Turn your head to one direction until you feel tension, hold for 15-30 seconds, then turn the other way. Try to do 10 sets every day.

  • Shoulder Roll 

All you need to do for a shoulder roll is move your shoulders in big circles going forward and then reverse the direction and go backwards. Try doing 6-10 shoulder rolls in each direction.

When performing these stretches, always prioritize safety and stop if you feel any sort of pain. Incorporating stretching for neck pain while working from home is a great way to reduce the strain on your body and improve your strength. While these exercises can help you alleviate tension, sometimes you need a little help. That’s where AZ Chiropractic comes in. Our licensed practitioners can help you with back or neck pain using chiropractic treatment, physical medicine, massage therapy, trigger point injections, and more. To schedule a consultation, give us a call today at 480-899-9923.