How to avoid tech neck: the pain of working from home
HOW TO AVOID TECH NECK WHEN WFH
Working from home has many undeniable benefits – unmonitored access to the fridge and a deeply relaxed dress code, to name a few. But as the world abandoned their offices nearly two years ago, we also left behind ergonomically tested chairs, footrests, standing desks, and HR looking over our perfectly positioned shoulders to check we are sitting comfortably. Dining tables, sofas and beds are just some of our current office locations and our bodies are feeling the strain.
By hunching forwards and craning towards our screens, we’re all at risk of back and neck pain – ominously titled ‘tech neck’, as well as a whole host of other issues, including stressed spines and misaligned hips. No wonder reports of neck pain worsened in 50% of home workers.
However, there are some simple tricks and tips you can put into practice at home to ease strained muscles. First, look at your set-up. Make sure the top of your screen is at eye level by elevating it with books or boxes. When you type, arms should be at your sides, bent at 90 degrees at the elbow, with forearms parallel to the floor.
To correct a hunched back, practise gently lengthening your neck upwards as you tuck in your chin, bringing your shoulder blades down and back, and pulling in your lower tummy muscles.
Take note of the yoga bunnies and try a cat-and-cow stretch or bridge pose while the kettle boils. And don’t forget to get up and take a stroll around the living room every half hour or so. Which is actually the perfect excuse to have another peek in the fridge.
1. The Nue Co. Joints 60 Capsules, £30
Packed with anti-inflammatories and natural pain relievers, these supplements help keep joints strong and healthy.
The Nue Co. Joints 60 Capsules, £30 – buy here.
2. Bed of Nails Acupressure Pillow, £40
Perfect for stubborn stiff necks and knotted shoulders, these 2,100 ‘nails’ help release endorphins and alleviate tension.
Bed of Nails Acupressure Pillow, £40 – buy here.
3. Therabody Theragun Waveroller Smart Foam Roller, £125
Five vibration frequencies improve flexibility, support muscle recovery, and soothe tight spots.
Therabody Theragun Waveroller Smart Foam Roller, £125 – buy here.
4. Cork Massage Ball, £19
It might be small, but this massager can reach the deepest muscle tissue to relieve stress and tension and improve circulation.
Cork Massage Ball, £19 – buy here.
5. Beurer Posture Control Device, £89.99
Your very own posture coach, this intelligent device is clipped onto collars and alerts you when you need to move or readjust. The accompanying app offers exercise tips too.
Beurer Posture Control Device, £89.99 – buy here.
6. Elemis Warm Up Massage Balm, £42
Massage tense necks and shoulders in a circular motion every morning and night with this warming, soothing balm.
Elemis Warm Up Massage Balm, £42 – buy here.
7. P.volve P.Band, £25.50
Strengthen your back muscles to improve posture long-term by adding this resistance band into your workout regime.
P.volve P.Band, £25.50 – buy here.
8. Flexi Posture Corrector, £38.99
Discreet and comfortable, this harness encourages you to straighten up when you’re slouching or slumping.
Flexi Posture Corrector, £38.99 – buy here.
Assisted by Clare Pennington
Culture Whisper is your curated guide to the best of London. We may earn a commission for items purchased through our retailer links.
By hunching forwards and craning towards our screens, we’re all at risk of back and neck pain – ominously titled ‘tech neck’, as well as a whole host of other issues, including stressed spines and misaligned hips. No wonder reports of neck pain worsened in 50% of home workers.
However, there are some simple tricks and tips you can put into practice at home to ease strained muscles. First, look at your set-up. Make sure the top of your screen is at eye level by elevating it with books or boxes. When you type, arms should be at your sides, bent at 90 degrees at the elbow, with forearms parallel to the floor.
To correct a hunched back, practise gently lengthening your neck upwards as you tuck in your chin, bringing your shoulder blades down and back, and pulling in your lower tummy muscles.
Take note of the yoga bunnies and try a cat-and-cow stretch or bridge pose while the kettle boils. And don’t forget to get up and take a stroll around the living room every half hour or so. Which is actually the perfect excuse to have another peek in the fridge.
The 8 best wellness products to help with working from home and ‘tech neck’
1. The Nue Co. Joints 60 Capsules, £30
Packed with anti-inflammatories and natural pain relievers, these supplements help keep joints strong and healthy.
The Nue Co. Joints 60 Capsules, £30 – buy here.
2. Bed of Nails Acupressure Pillow, £40
Perfect for stubborn stiff necks and knotted shoulders, these 2,100 ‘nails’ help release endorphins and alleviate tension.
Bed of Nails Acupressure Pillow, £40 – buy here.
3. Therabody Theragun Waveroller Smart Foam Roller, £125
Five vibration frequencies improve flexibility, support muscle recovery, and soothe tight spots. Therabody Theragun Waveroller Smart Foam Roller, £125 – buy here.
4. Cork Massage Ball, £19
It might be small, but this massager can reach the deepest muscle tissue to relieve stress and tension and improve circulation.
Cork Massage Ball, £19 – buy here.
5. Beurer Posture Control Device, £89.99
Your very own posture coach, this intelligent device is clipped onto collars and alerts you when you need to move or readjust. The accompanying app offers exercise tips too.
Beurer Posture Control Device, £89.99 – buy here.
6. Elemis Warm Up Massage Balm, £42
Massage tense necks and shoulders in a circular motion every morning and night with this warming, soothing balm.
Elemis Warm Up Massage Balm, £42 – buy here.
7. P.volve P.Band, £25.50
Strengthen your back muscles to improve posture long-term by adding this resistance band into your workout regime.
P.volve P.Band, £25.50 – buy here.
8. Flexi Posture Corrector, £38.99
Discreet and comfortable, this harness encourages you to straighten up when you’re slouching or slumping.
Flexi Posture Corrector, £38.99 – buy here.
Assisted by Clare Pennington
Culture Whisper is your curated guide to the best of London. We may earn a commission for items purchased through our retailer links.
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