Is Working from Home a Pain in Your Neck?

Michigan has earned the title of a top state for remote workers. It’s no surprise why: Remote work has all the conveniences of home without the hassle of a commute. 

But what do you do when your remote work set-up isn’t so neck-friendly? Our team at Orthopedic Specialists of Oakland County in offices in Bloomfield Hills and Clarkston, Michigan, wants you to know that there are simple and easy changes you can make to keep your work-from-home routine a positive experience — especially for your neck!

Here’s what you need to know.

Is working from home creating a pain in your neck?

Your cervical spine — your neck — is responsible for carrying your head while also providing support when you want to look side-to-side or up and down. Your neck is a complex part of your anatomy and contains many vertebrates, muscles, nerves, and other tissues. 

Any disruption to the delicate balance of your neck anatomy can spell trouble. For example, tilting your neck forward to text your co-workers puts the equivalent of 60 pounds of pressure on your neck. Ouch! 

Additionally, working on the couch with your laptop on your lap (and not a laptop tray or a desk) can create the same amount of pressure on your neck if you’re always craning down. 

Unfortunately, these aren’t the only work-from-home habits that can hurt your neck. Other habits that can contribute to neck discomfort include:

• Placing your phone between your ear and shoulder
• Constantly straining your neck to read a computer monitor that’s too high or too low
• Not using proper posture

The good news is that it’s relatively easy to adopt more neck-friendly habits. For example, when working on your computer, make sure your monitor is at eye level. Sit in an adjustable chair, preferably one with armrests and lumbar support. 

Other tips include:

• Use a headset or earbuds when talking on the phone
• Sit with your feet flat on the floor and your knees bent at 90-degree angles
• Hold your tablet or phone at eye level (or use a stand) to prevent text neck
• Use an adjustable monitor stand so you can quickly and easily adjust your screen
• Use your laptop on a desk (rather than your lap) to ensure that you can adjust the screen to the appropriate eye level
• Stretch your neck frequently throughout the day (or better yet, stretch your whole body!)
• Relax when you type (tense muscles can make neck pain worse)

These tips are essential for preventing future neck pain, but what if your neck hurts now? 

What if you already have a pain in your neck?

Neck pain while working at home is often the result of poor ergonomics. Improper posture or constantly straining your neck to look down can lead to sore muscles or a pinched nerve. Massage, heat therapy, and stretches are three tried-and-true at-home treatments for neck pain.

If your pain persists for more than a day or two, don’t hesitate to reach out to us. It’s possible that underlying conditions, such as arthritis, are aggravated by text neck or bad posture. Our team can evaluate your neck pain, review your symptoms, and create a treatment plan to get you back on track.

Depending on your specific needs, we offer many types of treatments for neck pain, including physical therapy and injections. We also give guidance on the best lifestyle modifications to help prevent future instances of pain.

If you suspect that working from home is causing a pain in your neck, contact our office most convenient to you today. Simply request an appointment online or give us a call at 248-335-2977.