Thousands of companies have fully embraced hybrid and remote working arrangements. As a result, many employees, especially career moms, have enjoyed maximum flexibility thanks to this significant adjustment. However, nowadays, more and more people report noticeable neck pain because of their new working arrangements.
Some find relief by taking pain medications. Meanwhile, countless others take advantage of natural remedies like Upper Cervical Chiropractic and simple neck pain relieving tips.
If you are a career mom and often struggle with an achy neck because of your job, we strongly suggest going through our list of life hacks below. Hopefully, these will help you enjoy living neck-pain free and begin maximizing your energy and time for other things besides your work-from-home tasks.
Now, before we tackle the steps you can follow to ease or prevent an achy neck, let us help you get acquainted with the usual reasons why WFH neck pain is quite prevalent.
Things that Can Trigger Neck Pain in WFH Moms
Besides the extended work hours, other things can increase a mother’s risk for recurring neck pain. Some examples of these issues include the following:
Poor posture while sitting
Not every work-from-home employee have a pleasant workspace or ergonomic furnishings. As a result, some don’t get enough support for their back, neck, and shoulders while they spend hours sitting in their desk. This results in tightened muscles and strained joints and ligaments.
Stress, worries, and depression
Remote and hybrid work arrangements are not free from worries. In fact, a study conducted in 2021 showed that WFH individuals suffer the worse bouts of anxiety, stress, and depression. According to the findings, working from home can increase loneliness in some individuals. It can also result in poor work-life balance as workers often forget to unplug from their devices.
On top of that, working moms often need to find a way to juggle chores and house responsibilities, especially when they have kids running around.
Lack of physical activities
It can be extra challenging to handle two things at a time. That’s why mothers working in the comfort of their homes sometimes forget to carve out time for a simple exercise routine. If you are part of the statistics, we strongly recommend incorporating basic physical activities into your daily schedule. Some examples of things you can do include the following:
- Shoulder rolls while you sit on your desk
- Run or walk with your dog in the morning
- Try doing step-ups, tricep dips, and pull-ups while you spend time with your kids at the playground
- Squeeze in a 10 to 15-minute workout routine in between your relaxation or leisure time
Additionally, we suggest scheduling your workout early in the morning. This will help you ensure you have enough energy to flex your muscles correctly.
Weird sleeping positions
Sometimes too much work flexibility results in awkward sleeping positions. That’s because some moms (especially those with infants) try to get shut eye anywhere they can. This includes their work desk, the sofa in the living room, and even the bench in their outdoor lounge. Unfortunately, sometimes this causes mild to extreme neck pain because the sleeping position strained the neck bones and muscles.
How to Prevent WFH-related Neck Pain: Easy Hacks
As a career woman who wants to squeeze in as much work as possible in a day, we know that you don’t want your neck pain to linger and cause unnecessary disruptions. Hence, we rounded up a short list of techniques you can use to eliminate neck pain and work as efficiently as you can at home.
Start working on the quality of your workspace
An ergonomic desk makes an excellent addition to any home with work-from-home professionals. It can help increase efficiency and prevent unwanted issues such as intense neck and back pain.
Set limits to your work schedule
Finding time to recharge and handle home chores is a must, especially if you have kids at home. This will help you get enough time to de-stress, move around, and bond with your family. It will also help you feel rejuvenated, so you’re inspired to move forward with your following tasks at work.
Reward yourself with a quality ME time
Nothing beats pampering yourself at the end of a busy work week. You can try running a relaxing bath and lighting up scented candles. You might also love going on a shopping spree or spending time with your girlfriends or fellow mommies in the neighborhood.
Avoid sleeping in the chair
When you feel like dozing off, see to it that you go to the bedroom and lay on your bed. This will help you prevent waking up with a horrible and stiff neck.
Improve your diet
Your choice of food will inevitably affect your overall well-being. That’s why it would be nice to evaluate your meal plans and ditch food items that may be causing you to experience worse neck pain. These food products include those that trigger an inflammatory response. Notably, inflammation can put undue pressure on various body parts, including the muscles and joints of your cervical spine.
Make sure you are well-hydrated
Besides nutrition, you must also pay close attention to your water consumption. That’s because dehydration can affect your intervertebral discs – the cushioning material between each vertebra. So see to it that you drink the daily recommended amount of water. To do this, we suggest keeping a water bottle in your workspace and inventing various sources of fluids like freshly squeezed fruit juices.
Seek an Upper Cervical Chiropractic doctor
Recurring neck pain often indicates cervical subluxation – a postural problem in the neck. Notably, the topmost bones – C1 and C2 vertebrae – can shift away from their neutral alignment. Studies explain that the problem often stems from poor posture, previous neck trauma, and repetitive injuries.
When you have misaligned neck bones, the spinal structure gets compromised, and you become susceptible to problems like brainstem irritation and neurovascular compression. Thankfully, you don’t need to worry about the effects of your postural problem with the help of an Upper Cervical Chiropractic doctor.
Upper Cervical Chiropractic care has helped countless patients with an achy neck. The careful chiropractic adjustments from a cervical doctor ease the bones back in place. This removes the pressure on the brainstem and cervical spine and helps you eliminate neck pain and focus on everyday tasks.
We strongly recommend seeking an Upper Cervical doctor near you so you can check if you should start receiving Upper Cervical Chiropractic adjustments.