Throughout quarantine, I have heard of so many people coming in with neck pain because they work from home. Poor ergonomic setups in home offices are finally starting to take their toll. When a joint faces prolonged stresses in the same position all day long, muscles and structures will eventually become aggravated. Much like any other joint in the body, the neck can be treated with exercise and movement.
The goal is not to be the posture police, but to describe why posturing is important. In an ideal posture position, each segment of the body is appropriately stacked over one another. This allows forces to be dispersed throughout the body evenly. When we sit in a stereotypical position such as the one below, certain segments of the neck must absorb all forces while other areas do not. This creates excess strain in one or two areas, which will cause that nagging neck pain you feel when hunched over your computer during the workday. Notice how the weight of the head is dangling in front of the body, causing our muscles and joints to work overtime in order to stop our head from succumbing to gravity. My philosophy has always been “work smarter, not harder”. By keeping in mind this principle when it comes to positioning all day, we can save our bodies a lot of wear and tear.
Left: Shows the weight of the head in front of the neck, stressing the bottom of the neck/top of the upper back
Right: Shows gravity going directly through the neck
So how do we get rid of this dull ache? The answer is simple: movement. Our bodies crave movement in all directions. If we are stuck in one position all day, certain areas of the joint move while others stay completely still. Just by taking standing breaks throughout the day, we can greatly reduce the chance of getting pain in our necks. Here are a few exercises that promote movement in areas that are stereotypically limited:
- Chin tucks
- Elongate neck in a seated position with good posture
- Push chin into throat
- You should feel muscles engage in the front of the neck with a light stretch in muscles in the back of the neck
- Hold for 5 seconds and complete 5 reps
- Upper trap stretch
- Grab one side of the upper head with the opposite arm
- Gently pull head toward the same side of your arm
- You should feel each segment bend as you pull (starting with your head and working down the neck)
- Complete 30 second holds for 2 reps
- Repeat on the opposite side
- Seated thoracic stretch
- Sit in proper postured position with hands behind head
- Slowly slouch forward with elbows moving forward
- Try to “get tall” from a slouched position with elbows moving into a position where they point out to either side
- You should feel like your chest is opening up and a stretch in the upper back region
- Hold for 2-3 seconds and complete 10 reps
Tests to see if you are limited in your neck range of motion:
- Can you touch your chin to your chest when looking toward the ground?
- Can your nose reach a 90-degree angle when looking up towards the ceiling
- Can you move your head to 90 degrees when looking over your left/right shoulder?
Although these exercises are generally good exercises, they might not be exactly what you need. This is when we recommend seeing a physical therapist. Any movement is good for the body. However, if you want to get better faster, have a professional assess the movements YOU need.
For a customized therapy plan to address your specific needs – Call our team today at 443-595-7798 or click here to request an appointment.
Need additional ways to improve your posture? Check out more here: Working From Home: How to be Pain-Free and Productive
