How to Relieve Neck and Shoulder Pain from Working at Home
If you work from home and find yourself rubbing your neck or rolling your shoulders by mid-afternoon, you are not alone. Many people are feeling neck and shoulder pain. They work at makeshift desks for long hours on laptops. They also take fewer movement breaks.
At In Touch Physio, we’ve seen a significant increase in clients dealing with these issues since remote work became the norm. The good news is that with the right setup and some simple tips, you can find relief. A few habit changes can help you avoid long-term problems.
Here’s what you need to know about why this happens and how to ease neck and shoulder pain while working from home.
Why Does Working from Home Cause Neck and Shoulder Pain?
Most home offices designers do not consider ergonomics. Sitting at a dining table or couch for hours each day often leads to:
Poor posture from slouching or leaning forward
Low screen height that causes you to look down all day
Tension build-up from sitting too long without moving
Muscle fatigue when your shoulders are constantly elevated or unsupported
These small things add quickly. Before you know it, you’re feeling stiff, sore, and even dealing with tension headaches.
5 Simple Ways to Relieve Neck and Shoulder Pain at Home
Here are some practical, physiotherapist-approved ways to ease the pain and protect your body during your workday.
1. Set Up a Proper Workstation
Start by adjusting your workspace to support your body better. You don’t need fancy equipment — just a few smart changes can help.
Raise your laptop or monitor so your screen is at eye level
Use a separate keyboard and mouse to avoid hunching over your laptop
Sit with your feet flat, hips and knees at 90 degrees
Keep your shoulders relaxed and elbows close to your sides
Even placing a few books under your laptop or rolling up a towel for back support can make a significant improvement.
2. Watch Your Posture
Good posture isn’t about being rigid — it’s about finding a comfortable, supported position.
Sit upright with your head stacked over your shoulders
Avoid leaning forward or rounding your back
Keep your shoulders away from your ears
Reset your posture regularly throughout the day
Try placing a sticky note on your screen as a reminder to sit tall.
3. Move Often
One of the best things you can do for neck and shoulder tension is simply to move more.
Stand up at least once every 30 to 60 minutes
Walk around the room, do some gentle shoulder rolls, or stretch
Try standing during phone calls or meetings when possible
Even short movement breaks can improve blood flow, reduce stiffness, and refresh your focus.
4. Stretch and Strengthen Key Areas
Gentle stretches can relieve tension and improve your mobility. A few easy ones to try:
Neck tilts and turns to ease stiffness
Shoulder rolls to release tightness
Chest openers to counteract slouching
Upper back stretches like a seated twist or cat-cow
Strengthening your upper back and core can also help support your posture long term. A physiotherapist can guide you with safe, effective exercises tailored to your needs.
5. Know When to Get Help
If your neck and shoulder pain sticks around or gets worse, don’t wait. The longer you leave it, the more likely it can develop into something chronic.
At In Touch Physio, we help people every day who are dealing with work-from-home-related pain. We will check your movement and find out what is causing your symptoms. Then, we will make a personalized treatment plan. This plan will include hands-on therapy and exercises you can do at home.
You Don’t Have to Work in Pain
Working from home shouldn’t come at the cost of your comfort or health. With the right setup, regular movement, and a little support, you can feel better, move freely, and stay productive.
If you’re ready to say goodbye to neck and shoulder pain, book an appointment with In Touch Physio. Let us help you get back to feeling your best.
