Companies have implemented remote working arrangements for their employees during the coronavirus pandemic. This prevents employees from traveling to work every day and risking infection during the commute. But while work-from-home setups are a welcome relief from the daily rush, it has a disadvantage. You end up sitting down most of the day because you don’t really “go out for lunch” (like you do in the office) and often extend your work hours (because you don’t travel, anyway).
If this goes on, you’ll end up with neck pain. Chronic neck pain treatment must be done as early as possible to stop the symptoms and possible consequences of neck pain.
How do you know you have neck pain?
The types of neck pain may vary and has the following manifestations:
- Mild to severe headache at the back of your head and down your neck
- Muscle spasms and stiffness of the shoulders, back and neck that are associated with emotional stress or problems in the spinal disc or spinal nerve
- Sore neck muscles that are tender to the touch, due to overexertion or stress
- Pain when holding or moving the head to one side
- Severe and sharp pain, which may extend to the arm and hand, often a result of pinched spinal nerves
Muscle strain from holding your head at a specific angle for a long time while working is the most common cause of neck pain among younger and middle-aged adults. However, older adults may suffer from the same condition due to changes in their cervical spine as they age.
Treating neck pain with home remedies
When stressed with work or beating a deadline, you don’t notice that you bend over your laptop, with your shoulders raised and tense, and your head pushed forward. This posture brings pain to your neck after some time. If you have poor posture because you’re using the wrong desk or chair, it may cause neck pain, too.
Sometimes, you only need to correct your posture or relax your muscles to remove the stiffness in them, which, in turn, eliminates your neck pain. As you relax, you can apply a few non-invasive methods to ease your pain.
- A homemade cold or warm compress will help improve your circulation or lessen inflammation, if any. If you don’t have time to prepare for a cold pack or heat water for the tube, chiropractic or physical therapy clinics provide these.
- Mindfulness exercises and meditation also relax the mind, not just the body, helping you achieve mind-over-matter. These techniques not only address your neck pain but your stressful feelings as well.
- Aerobic exercises, such as swimming, gentle cycling (or even stationary biking), and walking help ease chronic pain by interrupting the cycle of pain and stimulating body movement.
- Exercises like yoga and tai chi aid pain management by stretching and strengthening the muscles gently and practicing breath control.
- Deep tissue massageis a very relaxing treatment that helps your neck and body loosen up and surrender its tautness. Massage therapy also promotes better sleep, allowing you to rest completely.
- If all else fails, and you need the help of a professional, you can consult a physical or occupational therapist.
In any case, don’t let your neck pain linger. The longer you wait, the more painful it will become, and it might spread to other parts of your body. Your neck pain is a sign you might be working the wrong way. Find out the problem and give your neck the TLC it needs.
Meta title: Home Remedies for Neck Pain While Working at Home
Meta description: Remote work setups are helpful during the pandemic. But the wrong work table or routine can cause neck pain. Here are some non-invasive pain management tips.