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Working from Home and Preventing Neck Pain

With more of us working from home in ad hoc situations, it may be difficult to get comfortable and focused. You may also start to experience neck pain due to a non-ergonomic set-up. Therefore, try these 6 simple things to help improve your set-up, prevent neck pain, and help you focus more at home. You can also schedule a telehealth session with Sara Mikulsky at for more customized advice.

  1. Check your monitor height: Make sure that the top of your computer monitor is in-line with your eyes. This prevents non-ergonomic neck positions and limits excessive neck extension. Also make sure that your monitor is at a relatively close distance so you are not straining to reach the screen.

  2. Check your chair height: Make sure your knees are flexed to about 90 degrees and your hips are flexed to about 70 degrees. Meaning, your knees should be at a right ankle, but your hips should be a little more relaxed. Also make sure your feet are flat on the floor. If they do not reach the floor, use books to help support your feet.

  3. Check your head position: Make sure that your monitor, phone, and mouse are all bunched together to limit excessive head turning. Also make sure that your mentor is directly in front of you so your neck is in a natural position for most of the day.

  4. Do chin tucks every few hours: Try this exercise to relieve any acute neck strain or pain. While sitting upright, with your head straight forward, gently tuck your chin back, making a “double chin.” Hold this position for 3 seconds. Repeat it 10 times and complete it every few hours.

  5. Stand up and stretch your shoulders: Make sure to take breaks throughout the day by standing up and walking around. After a quick walk, lay down on the floor on your back. Place your arms out to the sides to stretch the front of your shoulders and chest. This will help to reverse the “C-curve” position we tend to get while working on computers. Hold this position for 1 minute and repeat every few hours.

  6. Do a shoulder blade squeeze: Do this exercise to help prevent shoulder blade and neck pain. While sitting in your chair with good posture, gently squeeze your blades together. Keep your head and neck straight. Hold for 5 seconds and then release. Repeat this 10 times and complete every few hours.

For more helpful tips or to set up your telehealth session, visit

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