A useful exercise to do at your desk for releasing shoulder and neck tension Also very helpful for shoulder pain and facilitating breathing.
Many more people are working from home during these challenging times. I thoroughly recommend setting up a good, dedicated (if possible) working space at home. Of course this can be very difficult with lack of equipment, lack of room and sharing your space with family, children, housemates etc.
Despite these challenges there are usually things that can be done to at least improve our environment. The following short video is a taster of some of the things to look into.
I also recommend that if this is likely to be a long term arrangement that some investment in equipment should be looked at if one’s finances allow it. It’s also worth discussing this with your employer as they may be able to assist in the purchase of kit.
The least expensive and most useful addition is a laptop stand which can be used with a separate keyboard, mouse and/or trackpad. This lifts the screen up meaning the head doesn’t drop down. Looking down at a screen increases neck pain and tension, and puts strain through the shoulders. It even adds to low back pain and soreness as the centre of gravity moves forward and the lumbar muscles have to work harder. If we are in discomfort and pain then our ability to focus and concentrate is impacted leading to reduced efficiency in our ability to work well.
Document holders work in similar ways and are also inexpensive. They keep the head looking forward in a more neutral way.
A good chair (and importantly) properly set up will significantly help to reduce pain. Ideally one that will tilt as we lean our weight forward and back depending on what we are doing are the desk. The one above is an excellent example and kindly loaned by the people at Back World in Exeter, near my osteopathic clinics in Newton Abbot and Ashburton. You will also receive great advice on setting up a home work station.
Please feel free to contact me if you’d like some advice on your particular situation.