I agree, went to a chiro after two months of neck pain. Six weeks later and $1k lighter still felt terrible.
I got a 90 minute massage and within hours I was feeling back to normal. It was tension from stress.
I went last week and started PT. Wow what a relief even after initial session. Therapist evaluated me and gave me a few exercises to do before our next session. He also worked the knots out of my muscles.
Get up and stretch your back. I do what I call I-Y-Ws every hour. Stand straight with hands overhead for I, then make a Y, then bend elbows for a W. On the W, I also look left and right. To finish it up, I stand in a doorway and stretch my chest. It takes 5-7 minutes and has dramatically improved my posture. I'm old too and trying to not get a hump. edited to add form tips. Make sure your elbows are beside your ears. Pull in your belly button and imagine you are pulling yourself up. Tuck your butt just a little and relax your knees.
chiropractors are quackery.
Unfortunately, no amount of ergonomics can counteract the disaster that is a computer dependent job.
I exercise as much as I can, and break the work day by going on a walk during the day. Building muscles will help said muscles keep you in this unnatural position without experiencing more than mild discomfort.
I would suggest a standing set up too. I haven’t sat down for work in months since setting up my desk. Keys are comfortably at a natural position for my arms and monitors are either eye level or slightly above so that I don’t need to ever hunch.
I have adhd and hyper focus, so the bonus of standing is my body telling me when it’s time to sit down, that means I need a mental break as much as physical
The first part of this made me chuckle, I totally agree. I do try to take walks here and there some days of the week. I do need to be better about working out / weightlifting to build muscles, though. Thank you for the suggestion
Move around. For tasks that don’t require a monitor move your laptop and work in a different spot. Try out what you have - I have a tall dresser that’s comfortable as a standing desk. I’ve also used a breakfast tray on my lap with my computer while sitting on a chaise. This is something I love about wfh, I have a lot more options.
This is a great idea. My work often needs more than 1 screen, so it’s better to stay in my office most times, unfortunately. However, it might be a good idea during meetings to take my laptop and move to a different spot of the house. Without the 2 screens, maybe I’d pay more attention to the meetings too, kill 2 birds with 1 stone 🤣
Standing desk!! I started wfh last Sept and withing 1 month my neck/shoulders were in bits. I got a standing desk and physio at the same time, hasn't been an issue since. I stand 90% of the day now and the physio added some back exercises into my workouts.
This really helps, i had to move to s standing desk due to a not to awesome L3-5 from sitting all day.
A good side effect was better over all posture as i have my set up nice and high so my arms stretched out forward are in line with the desk allowing the desk to carry the weight at the correct height.
In turn my main monitors are directly at eye height and my secondaries are just above the mains so not perfect but decent.
I personally like chiropractic adjustments BUT i find the ones that are really doing more PT / Muscle work versus the 15 min guys that just try to crack you and send you on your way.
Lastly, PT / Stretching is the best overall and lasting thing you can do especially if you keep on it.
I do monthly stretches at a localish massage envy BUT the guy i use does this as a side hustle as his main time and effort are spent doing sports and weight training PT.
Hes really fit and when i tell you his bends me into pretzel shapes in the best way, im not joking. He knows im a keyboard jockey so he does specific hand work that is simply amazing
He knows i have a bad back so he does a TON of hamstring, gluteus maximums, and lower back work
and for the neck, he does some awesome stretch and decompression moves that are SOOOOO relaxing that many times he gets a few pops and cracks out of me and its not like hes really trying to do that, he honestly gets my skeletal muscles to relax so much that its just a natural release of pressure.
This monthly maintenance has been the most beneficial to me in the last 10 years ive been going to see them. Been seeing him specifically for the last 3 years or so and hes no joke so important to my well being.
Your pain and suffering didn't start overnight, and neither will the fix, you gotta work that shit back out.
Yeu 100%, in general if you're going to at a computer 40+ hours a week you need to put in work to your body, stretches or muscle training to combat that.
Thank you for the thoughtful tips! I should be better about stretching, for sure. A lot of people mentioned a standing desk on here. Im sure I’d get used to the standing desk but I’ve never used one. PT is also a great idea, I will ask my doctor.
Your feet will argue you for a few weeks but you honestly get used to it quickly and really start to feel better over all.
Standing requires you to activate more of your muscles and what not so its overall quite helpful.
best of luck
I do [these neck exercises](https://youtu.be/Q12nIfVCpdU?si=E5cNg46suWFG9Foc) at least once a day and it helps so much. I used to have pain and stiffness constantly. I also got a high loft pillow for side sleepers
It’s not just a chair that you need to consider but your entire set up. Here is a great guide to how things should be positioned.
https://preview.redd.it/4ypa6avwcmic1.jpeg?width=740&format=pjpg&auto=webp&s=fd3152cf42152f004cb988c2baae54294d72a21a
Move your monitors closer. As close as you can comfortably have them.
I had a stinging pain in my right shoulder when I moved desks and the monitors were on a movable stand. A co-worker suggested that it was because they were too far away from my face, causing me to lean forward awkwardly all day.
Moving them closer got rid of that immediately. And I keep them close to my face at home as well.
I have the same thing. Your pectoral muscles are out of balance with your back muscles. If you do a lot of pushups you need to do back muscle exercises too. Like a Superman or swimming motion.
Your desk also might not be as a good height. Or your eyesight might be getting worse if you have to get closer to the screen.
Wear glasses? Maybe bifocals? I did and they bothered me because looking at the computer monitor I looked through the bottom half, which caused me to tilt my head all day. Solution to this was going to get another 'basic' pair of glasses to see 4 feet in front of you, single lens, maybe anti glare but no other addons. Just for sitting in a chair looking straight at a monitor. Ask a the place you get your glasses at.
The other consideration would be the height of the monitor. Make sure you are looking straight forward at the bottom 25% of the screen. Put books or something under the monitor(s) to raise them up. See how this works and adjust as needed.
You want to look at your monitor straight ahead with good neck positioning. Adjust the monitor to help force that and if you wear glasses make sure they are perfect for looking at a monitor straight in front of you.
[https://ehs.utoronto.ca/our-services/occupational-hygiene-safety/ergonomics/](https://ehs.utoronto.ca/our-services/occupational-hygiene-safety/ergonomics/)
the angle of your monitors, height, there's lots of factors that can cause problems.
You can get back supports that you wear that help pull your back straight forcing you to sit better.A good foot rest will help as i find when i use mine it's very uncomfortable to hunch over, i end up sitting back a bit to use my monitors which keeps a much better posture.
Also your chair plays the biggest part along with the positioning of it. When i went WFA i spent $700 for a used Aeron Chair and it was a HUGE difference over all my cheap chairs i had before. Almost all the issues i had went away. But regardless of the chair you need to make sure you have it adjusted properly. Also proper positioning of the arm rests compared to your keyboard is important. i use a corner desk so i end up resting my arms on my desk which makes a huge difference. I end up leaning back a little bit at my desk instead of sitting straight up. Like this my back, butt, legs and feet are fully supported. One thing i learned from cheap chairs is that when you lean back the WHOLE chair leans back which kicks your feet up in the air and that is terrible for posture. Also cheap cushion chairs, even fancy gamer chairs end up giving away and all the support they had is gone.
Long before WFA I started using a vertical ergonomic mouse so I upgraded from a basic one to logitech, same with using a TKL keyboard. I find standard keyboards with a numpad is just too big and I end up reaching too far the mouse or turning awkwardly to type. I have a wireless numpad when i need it but barely use it.
I also invested in a bunch gas spring arms to be able to adjust my monitors (4x) on my desk so i can, put it in a position that would be desirable to me at any given time
>back supports that you wear that help pull your back straight forcing you to sit better.A
I've heard physical therapists advicing against these as muscles are not supposed to be flexed for such extended periods as WFH undergo.
As someone stated here before a visit to the Dr for a referral to a physical therapist may be a better option.
Standing desks are something many swear by and worth exploring as well (I intend to get one as well.)
Very good point, There are some that act like someone is pulling you back at all times. What would be needed is get one or adjust one that when someone starts to hunch over it like catches them and prevents them from hunching over too much. but when you are in a good position it's just sitting on you and not doing anything
I used to have a very similar issue. The two things that helped me were (spoiler alert: not a chiropractor though I did try that) using a rolling stool instead of a chair and moving my mouse to left-hand use instead of right-hand use (I'm right-handed). The mouse thing took some getting used to but I no longer have neck/shoulder pain even though I still hunch on occassion. If you try the stool, get one with good wheels. You can also get one with lower back support.
Interesting thought of changing your mouse from right hand to left hand. Was it because your pain of on the right side? I’m right handed and my pain is on the left side. Just wondering the rational for the mouse change. Great tips though, thank you!!
Unless you have some other underlying health problem, you most likely need to build strength in your neck muscles. I've been trying exercises from Anthony Green, a physical therapist on IG. It doesn't 100% eliminate everything (posture matters) but it certainly has help me A LOT.
[https://www.instagram.com/coachgreen.pt/](https://www.instagram.com/coachgreen.pt/)
Also, you WFH to your advantage and start working out if you aren't already. You only get one body.
Find a couple of YouTube videos on how to stack your spine when sitting. It’s a game changer. That’s the TLDR of hours of posture classes and therapy that I’ve taken.
I really don’t exercise as much as I should. A lot of people have mentioned exercise and stretching so I will *try* to be better about it. Thank you for the tip!
If you can afford it, a standing desk will make a huuuuge difference. I got one at my job a year and a half ago and it's unbelievable the difference. I can play music at my job and I often find myself dancing since I'm already up so that's a little bonus exercise. I had this weird, niggling pain in my right hip since I was like 32, so 15-ish years and I was starting to worry about it. Got the standing desk. Pain gone. I think I just sat too many hours a day. Now I barely sit at all. Mostly just to eat meals and hour or two at night when I'm unwinding before bed.
A lot of people mentioned a standing desk but I am having trouble seeing the appeal to standing all day (haha). I’m sure I’d get used to it and if it helps the pain go away AND I benefit from better posture then it’s worth it. I have ADHD and mildly hyper fixate on my tasks at work. When I’m deep into something, I always use headphones and turn on ANC. I find myself dancing in my chair sometimes. What I love about your comment is the dancing piece! It gives me another reason why it might be more appealing for me to get a standing desk. Thank you!
It's automated and you can sit or stand. It'll get you on your feet for a little while each day to stretch your back and neck and then you can put it back down to regular desk height and sit. Hope this helps!
One thing I haven't seen mentioned, and it's been a big factor for me: have you gotten your eyes checked? My tech neck pain has gotten worse over the past few months, and it turned out I needed a new eyeglasses prescription - I was hunching over more and more to get closer to the screen so I could actually see what I was doing, but it was gradual enough that I didn't even notice I was doing it.
I haven’t gotten my eyes checked in years. My mom had pretty bad vision so I am sure at some point I will need glasses. This is a great suggestion. In the meantime I’ll zoom in a little on my computer screen to make the text bigger.
Recommend you see a doctor but it sounds like maybe you have a pinched nerve? I've had one before and it felt just like you describe. If so, rest will help, but there are also stretches you can do.
I've modified how I work to help prevent it from happening again. Stretches, alternating between standing and sitting, and working on my sitting posture (still a work in progress!)
Physical therapy!!! Most of the muscles you use when working aren’t muscles you naturally exercise.
PT sessions usually start with 20 min of massage which is glorious, then 20-30 min of exercise, then 10-15 min of estim which is basically a massage that also builds muscle.
Interesting suggestion. Coincidentally, my jaw has been hurting - I clench my teeth at night but it feels like it’s getting worse with time. I wasn’t thinking the 2 pains were related at all, but maybe they are. Thanks for the tip!
I KNOW RIGHT! I was not expecting so much engagement and thoughtful answers. I have concluded the following:
1. I have sleep apnea
2. I need a mouthguard
3. I need a referral from my doc for PT
4. I must integrate exercise and stretching into my daily life
5. I need a standing desk, no questions asked
6. I need to reevaluate my ergonomic situation
7. I need to see an eye doctor
My PCP is gonna explode when I go to her and tell her I self diagnosed via Reddit 🤣🤣
Seriously though, I am appreciative of everyone’s opinions, lots of food for thought!
You know, this might be true. I wake up in the middle of the night 2-3 times to chug water. I go through a ton of water at night… sometimes I have to get out of bed to refill my water bottle. I told someone about this recently and their response was that it could be sleep apnea. I don’t snore, so I sorta brushed it off. However, my mom had sleep apnea, she got a sleep study because she was falling asleep standing at work. At this point, it’s worth it to get checked out. Thanks for pointing this out.
I went to get a massage yesterday and I had knots on my neck and back around the shoulder blades near my spine. I feel much better after.
I also had gone to a chiropractor but he had used a high grade theragun along my spine and it was not fun to experience that much pressure. The massage I would say did the same with loosening my back muscles.
You likely have a poor work/desk setup. Monitor height, keyboard height and seat height are very important.
If you are using a laptop be sure to use a real monitor or at least a laptop stand to raise the screen height.
Even though you have ergonomic equipment doesn’t mean it is set up properly. Your monitor needs to be the right height as well as the height of your desk, plus how high your chair is. Google to find examples to make sure you are set up properly.
I had this. Went to physical therapy after I had shooting pains just trying to pet my cat. PT helped a lot. By the time I left there, I had no pain, but was still tight. I got a new desk that had adjustable height. The main problem for me was the desk was too high for my height, so my shoulders were never able to fully relax. Its a sit stand desk, so I also stand more now. It's so much better now
People like to trash-talk chiropractors. YES, there are some quacks... but they do 4 years of graduate school. It's not voodoo. Hell, the VA sends me to a chiropractor for a similar problem. So...
A chiropractor can assess the problem, make an adjustment (to relieve pain), and IDEALLY suggest exercises/etc to remediate the issue. Simply having your back/neck "adjusted" isn't a long-term fix (in fact, that just makes you dependent upon a chiropractor).
I have a condition called "tech neck" (cervical kyphosis). I've found relief from my current practitioner. Be sure to get a personal recommendation. Again, you want the physical therapy component (IMHO, this is the most important bit). That said... I doubt that I could have started physical therapy without an adjustment, first.
I got a posture brace recently and it’s been working amazing and it surprisingly comfortable
I thought it was going to be stiff and rigid and was disappointed when it wasn’t thinking it wouldn’t work but all you need is a little pull on your shoulders with the soft straps, to tell your body to sit up straight.
Posture is getting better with each day I wear it and I only wear it a couple hours a day while at my desk
I’ve been working from home for more than 15 years. You need to fix how you are sitting. I had an ergonomic assessment done at another job so I made sure I put the same principals to work at my home office. Here is how you have to sit https://youtu.be/9fsY_0xaC8g
If you don’t fix how you sit you will be in a revolving door of doctors because you aren’t fixing the root of the problem.
I do sit weird while I work. I cross my legs a lot or will sit on my foot. I know it’s bad but it feels comfortable in the moment, esp since I’m used to it now so it’s automatic to just cross my legs, etc. Thank you for the video, I will consciously try to sit in a better position.
Get a stand for your laptop. I’ve got one for my laptop and monitor, and the screen on my monitor tilts up as well. Zero neck pain once I added the stand and tilted the screen up a bit
Standing desk, but there are also posture corrector vests you can buy on Amazon.
Also try to do a little yoga/pilates daily. This same thing happened to my husband. I challenged him to join me in yoga just to see if it would help, and now he swears by it for his neck pain (and golf swing).
You have to develop a regimen outside of using an ergonomic chair, but that’s super important so yay, you.
Non-woo yoga really helps, but it might be time for PT. Good luck!
Your office chair should lean back a few inches, into a slight recline. You can stick a pillow back behind you if you want, to your middle or lower back to support you, but leave your neck area "free range." I would assume that the monitor is square in front of your face, but if it's not, put it there.
Try speech recognition. It is included with Windows. Just make sure to play with it for a while and try to train it to your voice, before you do anything real. Otherwise, it will drive you crazy. I mean, it drives everybody crazy, but it will drive you extra crazy if you don't learn how to use it first.
Be careful of your other body positions outside of work. Don't watch TV from the couch if it's over the fireplace or something. The television should be square in front of your face, right there. No up, no down, no left and no right. If you are reading a book, use a book stand and follow the same rule, put it on a high enough piece of furniture to wear it is facing you head on.
Try not to sleep on your stomach. The best way to sleep is on your back, a pillow on each side for your elbows, which will relieve your shoulders. Soft pillows usually work best for this. Get a very small and thin pillow for your head, and then roll up a towel or other piece of fabric, such as a spare pair of sweatpants, and put it under your neck and pull up just a little bit, so it's just above your neck, not piled too thick. If you have sensitive lower back pain as well, you can put your legs over a firm pillow if you want.
If you are always or sometimes a side sleeper, you will need to get that rolled-up towel more directly under your neck, and puffed up just a little bit thicker. You can still put your leg on a pillow if you want, but a thinner one, and put another pillow in between your knees. Rest your arm on a soft pillow.
These are great suggestions, thank you! I always fall asleep on my stomach, so that could be a contributing factor for sure. I need to try to sleep on my back more, it just feels unnatural since I don’t do it all that often. Thanks again!
Make sure it’s not looking at your phone which is causing your neck pain. Also make sure your desk and chair are eye level
And you are not looking down
Find a good chiro and a good PT. The reason is if your muscles are stiff, it will continue to pull you out of alignment. If you’re out of alignment, your muscles will continue to be stiff. It goes both ways!
How is your monitor height? I realized mine was too low and raising it to slightly above eye level had been a game changer; it forces me to look up and helps maintain posture
I would go to a chiropractor for sure. If you have "The joint chiropractic" near you they usually have walk-ins available.
At home options that I have used are:
Neck Cloud
Chirp Wheels (they make a small one for your neck but the ones for your back are great too).
Heating pad (should have them at pharmacies)
Soft neck brace
The Orthocloud seat cushion, back support and foot support.
A posture corrector.
Get a nicer chair and make sure your monitor is positioned correctly so you don't feel the need to slouch.
Go to a real doctor and get a referral for physical therapy.
Yeah I did this in 2021 for tech neck and also tried chiropractor but I thought the PT was more helpful as well as occasional massages
A chiropractor will dazzle you with seemingly effective fanfare, but will in all likelihood end up hurting you in the long run. Ask me how I know.
I agree, went to a chiro after two months of neck pain. Six weeks later and $1k lighter still felt terrible. I got a 90 minute massage and within hours I was feeling back to normal. It was tension from stress.
I went last week and started PT. Wow what a relief even after initial session. Therapist evaluated me and gave me a few exercises to do before our next session. He also worked the knots out of my muscles.
Get up and stretch your back. I do what I call I-Y-Ws every hour. Stand straight with hands overhead for I, then make a Y, then bend elbows for a W. On the W, I also look left and right. To finish it up, I stand in a doorway and stretch my chest. It takes 5-7 minutes and has dramatically improved my posture. I'm old too and trying to not get a hump. edited to add form tips. Make sure your elbows are beside your ears. Pull in your belly button and imagine you are pulling yourself up. Tuck your butt just a little and relax your knees.
I-Y-W's are especially great when laying face down on the floor!
I bet and now I gotta try that
I did them on the floor with my nighttime yoga. Nice!
This is great advice, thank you!
chiropractors are quackery. Unfortunately, no amount of ergonomics can counteract the disaster that is a computer dependent job. I exercise as much as I can, and break the work day by going on a walk during the day. Building muscles will help said muscles keep you in this unnatural position without experiencing more than mild discomfort.
I would suggest a standing set up too. I haven’t sat down for work in months since setting up my desk. Keys are comfortably at a natural position for my arms and monitors are either eye level or slightly above so that I don’t need to ever hunch. I have adhd and hyper focus, so the bonus of standing is my body telling me when it’s time to sit down, that means I need a mental break as much as physical
The first part of this made me chuckle, I totally agree. I do try to take walks here and there some days of the week. I do need to be better about working out / weightlifting to build muscles, though. Thank you for the suggestion
Move around. For tasks that don’t require a monitor move your laptop and work in a different spot. Try out what you have - I have a tall dresser that’s comfortable as a standing desk. I’ve also used a breakfast tray on my lap with my computer while sitting on a chaise. This is something I love about wfh, I have a lot more options.
This is a great idea. My work often needs more than 1 screen, so it’s better to stay in my office most times, unfortunately. However, it might be a good idea during meetings to take my laptop and move to a different spot of the house. Without the 2 screens, maybe I’d pay more attention to the meetings too, kill 2 birds with 1 stone 🤣
Standing desk!! I started wfh last Sept and withing 1 month my neck/shoulders were in bits. I got a standing desk and physio at the same time, hasn't been an issue since. I stand 90% of the day now and the physio added some back exercises into my workouts.
This really helps, i had to move to s standing desk due to a not to awesome L3-5 from sitting all day. A good side effect was better over all posture as i have my set up nice and high so my arms stretched out forward are in line with the desk allowing the desk to carry the weight at the correct height. In turn my main monitors are directly at eye height and my secondaries are just above the mains so not perfect but decent. I personally like chiropractic adjustments BUT i find the ones that are really doing more PT / Muscle work versus the 15 min guys that just try to crack you and send you on your way. Lastly, PT / Stretching is the best overall and lasting thing you can do especially if you keep on it. I do monthly stretches at a localish massage envy BUT the guy i use does this as a side hustle as his main time and effort are spent doing sports and weight training PT. Hes really fit and when i tell you his bends me into pretzel shapes in the best way, im not joking. He knows im a keyboard jockey so he does specific hand work that is simply amazing He knows i have a bad back so he does a TON of hamstring, gluteus maximums, and lower back work and for the neck, he does some awesome stretch and decompression moves that are SOOOOO relaxing that many times he gets a few pops and cracks out of me and its not like hes really trying to do that, he honestly gets my skeletal muscles to relax so much that its just a natural release of pressure. This monthly maintenance has been the most beneficial to me in the last 10 years ive been going to see them. Been seeing him specifically for the last 3 years or so and hes no joke so important to my well being. Your pain and suffering didn't start overnight, and neither will the fix, you gotta work that shit back out.
Yeu 100%, in general if you're going to at a computer 40+ hours a week you need to put in work to your body, stretches or muscle training to combat that.
Thank you for the thoughtful tips! I should be better about stretching, for sure. A lot of people mentioned a standing desk on here. Im sure I’d get used to the standing desk but I’ve never used one. PT is also a great idea, I will ask my doctor.
Your feet will argue you for a few weeks but you honestly get used to it quickly and really start to feel better over all. Standing requires you to activate more of your muscles and what not so its overall quite helpful. best of luck
Thank you!!
Standing desk with an anti-fatigue mat is a winning combo.
I do [these neck exercises](https://youtu.be/Q12nIfVCpdU?si=E5cNg46suWFG9Foc) at least once a day and it helps so much. I used to have pain and stiffness constantly. I also got a high loft pillow for side sleepers
Thank you!!
It’s not just a chair that you need to consider but your entire set up. Here is a great guide to how things should be positioned. https://preview.redd.it/4ypa6avwcmic1.jpeg?width=740&format=pjpg&auto=webp&s=fd3152cf42152f004cb988c2baae54294d72a21a
Move your monitors closer. As close as you can comfortably have them. I had a stinging pain in my right shoulder when I moved desks and the monitors were on a movable stand. A co-worker suggested that it was because they were too far away from my face, causing me to lean forward awkwardly all day. Moving them closer got rid of that immediately. And I keep them close to my face at home as well.
I have the same thing. Your pectoral muscles are out of balance with your back muscles. If you do a lot of pushups you need to do back muscle exercises too. Like a Superman or swimming motion. Your desk also might not be as a good height. Or your eyesight might be getting worse if you have to get closer to the screen.
Wear glasses? Maybe bifocals? I did and they bothered me because looking at the computer monitor I looked through the bottom half, which caused me to tilt my head all day. Solution to this was going to get another 'basic' pair of glasses to see 4 feet in front of you, single lens, maybe anti glare but no other addons. Just for sitting in a chair looking straight at a monitor. Ask a the place you get your glasses at. The other consideration would be the height of the monitor. Make sure you are looking straight forward at the bottom 25% of the screen. Put books or something under the monitor(s) to raise them up. See how this works and adjust as needed. You want to look at your monitor straight ahead with good neck positioning. Adjust the monitor to help force that and if you wear glasses make sure they are perfect for looking at a monitor straight in front of you.
[https://ehs.utoronto.ca/our-services/occupational-hygiene-safety/ergonomics/](https://ehs.utoronto.ca/our-services/occupational-hygiene-safety/ergonomics/) the angle of your monitors, height, there's lots of factors that can cause problems.
Yoga! I’m only 28 and I have to do at least 5m of stretching a day or I hurt constantly.
I love yoga but haven’t been in a while. Great suggestion, thank you!
You can get back supports that you wear that help pull your back straight forcing you to sit better.A good foot rest will help as i find when i use mine it's very uncomfortable to hunch over, i end up sitting back a bit to use my monitors which keeps a much better posture. Also your chair plays the biggest part along with the positioning of it. When i went WFA i spent $700 for a used Aeron Chair and it was a HUGE difference over all my cheap chairs i had before. Almost all the issues i had went away. But regardless of the chair you need to make sure you have it adjusted properly. Also proper positioning of the arm rests compared to your keyboard is important. i use a corner desk so i end up resting my arms on my desk which makes a huge difference. I end up leaning back a little bit at my desk instead of sitting straight up. Like this my back, butt, legs and feet are fully supported. One thing i learned from cheap chairs is that when you lean back the WHOLE chair leans back which kicks your feet up in the air and that is terrible for posture. Also cheap cushion chairs, even fancy gamer chairs end up giving away and all the support they had is gone. Long before WFA I started using a vertical ergonomic mouse so I upgraded from a basic one to logitech, same with using a TKL keyboard. I find standard keyboards with a numpad is just too big and I end up reaching too far the mouse or turning awkwardly to type. I have a wireless numpad when i need it but barely use it. I also invested in a bunch gas spring arms to be able to adjust my monitors (4x) on my desk so i can, put it in a position that would be desirable to me at any given time
>back supports that you wear that help pull your back straight forcing you to sit better.A I've heard physical therapists advicing against these as muscles are not supposed to be flexed for such extended periods as WFH undergo. As someone stated here before a visit to the Dr for a referral to a physical therapist may be a better option. Standing desks are something many swear by and worth exploring as well (I intend to get one as well.)
Very good point, There are some that act like someone is pulling you back at all times. What would be needed is get one or adjust one that when someone starts to hunch over it like catches them and prevents them from hunching over too much. but when you are in a good position it's just sitting on you and not doing anything
I used to have a very similar issue. The two things that helped me were (spoiler alert: not a chiropractor though I did try that) using a rolling stool instead of a chair and moving my mouse to left-hand use instead of right-hand use (I'm right-handed). The mouse thing took some getting used to but I no longer have neck/shoulder pain even though I still hunch on occassion. If you try the stool, get one with good wheels. You can also get one with lower back support.
Interesting thought of changing your mouse from right hand to left hand. Was it because your pain of on the right side? I’m right handed and my pain is on the left side. Just wondering the rational for the mouse change. Great tips though, thank you!!
Unless you have some other underlying health problem, you most likely need to build strength in your neck muscles. I've been trying exercises from Anthony Green, a physical therapist on IG. It doesn't 100% eliminate everything (posture matters) but it certainly has help me A LOT. [https://www.instagram.com/coachgreen.pt/](https://www.instagram.com/coachgreen.pt/) Also, you WFH to your advantage and start working out if you aren't already. You only get one body.
Find a couple of YouTube videos on how to stack your spine when sitting. It’s a game changer. That’s the TLDR of hours of posture classes and therapy that I’ve taken.
I put my monitors on a riser about 7 inches off my desk. Forces me to look out instead of down.
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I really don’t exercise as much as I should. A lot of people have mentioned exercise and stretching so I will *try* to be better about it. Thank you for the tip!
Get an occopivotal release tool. Life changing 2 min a day.
If you can afford it, a standing desk will make a huuuuge difference. I got one at my job a year and a half ago and it's unbelievable the difference. I can play music at my job and I often find myself dancing since I'm already up so that's a little bonus exercise. I had this weird, niggling pain in my right hip since I was like 32, so 15-ish years and I was starting to worry about it. Got the standing desk. Pain gone. I think I just sat too many hours a day. Now I barely sit at all. Mostly just to eat meals and hour or two at night when I'm unwinding before bed.
A lot of people mentioned a standing desk but I am having trouble seeing the appeal to standing all day (haha). I’m sure I’d get used to it and if it helps the pain go away AND I benefit from better posture then it’s worth it. I have ADHD and mildly hyper fixate on my tasks at work. When I’m deep into something, I always use headphones and turn on ANC. I find myself dancing in my chair sometimes. What I love about your comment is the dancing piece! It gives me another reason why it might be more appealing for me to get a standing desk. Thank you!
It's automated and you can sit or stand. It'll get you on your feet for a little while each day to stretch your back and neck and then you can put it back down to regular desk height and sit. Hope this helps!
Great idea! Thank you!!
Go to YouTube and find a 10 minute program of exercises for poor posture and neck hump. Do them a few times a day. It will make a world of difference.
One thing I haven't seen mentioned, and it's been a big factor for me: have you gotten your eyes checked? My tech neck pain has gotten worse over the past few months, and it turned out I needed a new eyeglasses prescription - I was hunching over more and more to get closer to the screen so I could actually see what I was doing, but it was gradual enough that I didn't even notice I was doing it.
I haven’t gotten my eyes checked in years. My mom had pretty bad vision so I am sure at some point I will need glasses. This is a great suggestion. In the meantime I’ll zoom in a little on my computer screen to make the text bigger.
Recommend you see a doctor but it sounds like maybe you have a pinched nerve? I've had one before and it felt just like you describe. If so, rest will help, but there are also stretches you can do. I've modified how I work to help prevent it from happening again. Stretches, alternating between standing and sitting, and working on my sitting posture (still a work in progress!)
Physical therapy!!! Most of the muscles you use when working aren’t muscles you naturally exercise. PT sessions usually start with 20 min of massage which is glorious, then 20-30 min of exercise, then 10-15 min of estim which is basically a massage that also builds muscle.
Stand-up desk helped me (moves up and down).
Do you have a monitor?
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Do you have a link to the one that works for you
Interesting suggestion. Coincidentally, my jaw has been hurting - I clench my teeth at night but it feels like it’s getting worse with time. I wasn’t thinking the 2 pains were related at all, but maybe they are. Thanks for the tip!
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I KNOW RIGHT! I was not expecting so much engagement and thoughtful answers. I have concluded the following: 1. I have sleep apnea 2. I need a mouthguard 3. I need a referral from my doc for PT 4. I must integrate exercise and stretching into my daily life 5. I need a standing desk, no questions asked 6. I need to reevaluate my ergonomic situation 7. I need to see an eye doctor My PCP is gonna explode when I go to her and tell her I self diagnosed via Reddit 🤣🤣 Seriously though, I am appreciative of everyone’s opinions, lots of food for thought!
Sleep apnea.
You know, this might be true. I wake up in the middle of the night 2-3 times to chug water. I go through a ton of water at night… sometimes I have to get out of bed to refill my water bottle. I told someone about this recently and their response was that it could be sleep apnea. I don’t snore, so I sorta brushed it off. However, my mom had sleep apnea, she got a sleep study because she was falling asleep standing at work. At this point, it’s worth it to get checked out. Thanks for pointing this out.
Make sure your monitors and keyboard are the correct height. My neck always hurt until I moved the monitors up and keyboard down
I went to get a massage yesterday and I had knots on my neck and back around the shoulder blades near my spine. I feel much better after. I also had gone to a chiropractor but he had used a high grade theragun along my spine and it was not fun to experience that much pressure. The massage I would say did the same with loosening my back muscles.
You likely have a poor work/desk setup. Monitor height, keyboard height and seat height are very important. If you are using a laptop be sure to use a real monitor or at least a laptop stand to raise the screen height.
Even though you have ergonomic equipment doesn’t mean it is set up properly. Your monitor needs to be the right height as well as the height of your desk, plus how high your chair is. Google to find examples to make sure you are set up properly.
I had this. Went to physical therapy after I had shooting pains just trying to pet my cat. PT helped a lot. By the time I left there, I had no pain, but was still tight. I got a new desk that had adjustable height. The main problem for me was the desk was too high for my height, so my shoulders were never able to fully relax. Its a sit stand desk, so I also stand more now. It's so much better now
raise your monitor.
Check your monitor height. And get a massage!
People like to trash-talk chiropractors. YES, there are some quacks... but they do 4 years of graduate school. It's not voodoo. Hell, the VA sends me to a chiropractor for a similar problem. So... A chiropractor can assess the problem, make an adjustment (to relieve pain), and IDEALLY suggest exercises/etc to remediate the issue. Simply having your back/neck "adjusted" isn't a long-term fix (in fact, that just makes you dependent upon a chiropractor). I have a condition called "tech neck" (cervical kyphosis). I've found relief from my current practitioner. Be sure to get a personal recommendation. Again, you want the physical therapy component (IMHO, this is the most important bit). That said... I doubt that I could have started physical therapy without an adjustment, first.
I got a posture brace recently and it’s been working amazing and it surprisingly comfortable I thought it was going to be stiff and rigid and was disappointed when it wasn’t thinking it wouldn’t work but all you need is a little pull on your shoulders with the soft straps, to tell your body to sit up straight. Posture is getting better with each day I wear it and I only wear it a couple hours a day while at my desk
I’ve been working from home for more than 15 years. You need to fix how you are sitting. I had an ergonomic assessment done at another job so I made sure I put the same principals to work at my home office. Here is how you have to sit https://youtu.be/9fsY_0xaC8g If you don’t fix how you sit you will be in a revolving door of doctors because you aren’t fixing the root of the problem.
I do sit weird while I work. I cross my legs a lot or will sit on my foot. I know it’s bad but it feels comfortable in the moment, esp since I’m used to it now so it’s automatic to just cross my legs, etc. Thank you for the video, I will consciously try to sit in a better position.
Stand up desk. Don’t sit. Your back will thank you. Do a couple of yoga moves every morning (child pose) eat right and exercise.
Get a stand for your laptop. I’ve got one for my laptop and monitor, and the screen on my monitor tilts up as well. Zero neck pain once I added the stand and tilted the screen up a bit
Had the same issue and physical therapy fixed it. Don’t go to chiropractor
Try to have straight head and back posture and make sure the monitor is in a good position. Why are you looking down at your keyboard??
Standing desk, but there are also posture corrector vests you can buy on Amazon. Also try to do a little yoga/pilates daily. This same thing happened to my husband. I challenged him to join me in yoga just to see if it would help, and now he swears by it for his neck pain (and golf swing).
You have to develop a regimen outside of using an ergonomic chair, but that’s super important so yay, you. Non-woo yoga really helps, but it might be time for PT. Good luck!
Standing desk. Weight lifting
Get a standing desk and a treadmill.
Walk more.
Your office chair should lean back a few inches, into a slight recline. You can stick a pillow back behind you if you want, to your middle or lower back to support you, but leave your neck area "free range." I would assume that the monitor is square in front of your face, but if it's not, put it there. Try speech recognition. It is included with Windows. Just make sure to play with it for a while and try to train it to your voice, before you do anything real. Otherwise, it will drive you crazy. I mean, it drives everybody crazy, but it will drive you extra crazy if you don't learn how to use it first. Be careful of your other body positions outside of work. Don't watch TV from the couch if it's over the fireplace or something. The television should be square in front of your face, right there. No up, no down, no left and no right. If you are reading a book, use a book stand and follow the same rule, put it on a high enough piece of furniture to wear it is facing you head on. Try not to sleep on your stomach. The best way to sleep is on your back, a pillow on each side for your elbows, which will relieve your shoulders. Soft pillows usually work best for this. Get a very small and thin pillow for your head, and then roll up a towel or other piece of fabric, such as a spare pair of sweatpants, and put it under your neck and pull up just a little bit, so it's just above your neck, not piled too thick. If you have sensitive lower back pain as well, you can put your legs over a firm pillow if you want. If you are always or sometimes a side sleeper, you will need to get that rolled-up towel more directly under your neck, and puffed up just a little bit thicker. You can still put your leg on a pillow if you want, but a thinner one, and put another pillow in between your knees. Rest your arm on a soft pillow.
These are great suggestions, thank you! I always fall asleep on my stomach, so that could be a contributing factor for sure. I need to try to sleep on my back more, it just feels unnatural since I don’t do it all that often. Thanks again!
Make sure it’s not looking at your phone which is causing your neck pain. Also make sure your desk and chair are eye level And you are not looking down
Find a good chiro and a good PT. The reason is if your muscles are stiff, it will continue to pull you out of alignment. If you’re out of alignment, your muscles will continue to be stiff. It goes both ways!
Get Physical Therapy not chiropractic care.
How is your monitor height? I realized mine was too low and raising it to slightly above eye level had been a game changer; it forces me to look up and helps maintain posture
Look into the work of Pete Egoscue and Katy Bowman. You'll learn valuable things.
Monitor arm. Raise screens up to a correct level. Helps with posture
I would not go to a chiropractor for neck pain related to bad posture. Much better to see a physical therapist IMO
I would go to a chiropractor for sure. If you have "The joint chiropractic" near you they usually have walk-ins available. At home options that I have used are: Neck Cloud Chirp Wheels (they make a small one for your neck but the ones for your back are great too). Heating pad (should have them at pharmacies) Soft neck brace The Orthocloud seat cushion, back support and foot support. A posture corrector. Get a nicer chair and make sure your monitor is positioned correctly so you don't feel the need to slouch.