Working From Home: 4 Stretches to Relieve Back and Neck Pain

People have been working from their homes for many years now. Recently, the increase of people working remotely has increased due to the coronavirus pandemic. This outbreak caused businesses to close their offices and allow workers to work from home. 

Regardless if you are new to working from home or not, you might have noticed an increase in back and neck pain. The chiropractor West Omaha professional wants to share some wisdom on how to improve your posture while working from home. 

How working from home can develop a bad posture

Without having the proper office equipment, you can develop bad posture. Sitting for long periods without the appropriate support can take a toll on your back. The improper posture and back pains can increase even more if you spend the other half of your day scrolling through social media or watching Netflix. 

Here are some signs that the chiropractor West Omaha professional says can indicate you might be developing a bad posture: 

  • Rounded shoulders 

  • Head that leans forward or backward

  • Back pain 

  • Body aches and pains 

  • Muscle fatigue 

  • Headaches

Stretches for back and neck pain

Quadriceps stretch

Sitting all day can leave you with tight quads which leads to low back pain. Being sedentary for long hours of sitting decreases the range of motion in your hips, causing low back pain and posture problems. If you have tight quads, try this quadricep stretch: 

  1. Start by finding a wall, chair or counter that can assist you to stand on one leg. 

  2. Bend one knee gently and grab your foot behind you. 

  3. Then pull that foot towards your bottom. 

  4. Hold for 10-15 seconds or until you feel a stretch in your thigh. 

  5. Repeat on the other leg and rotate legs until the tightness goes away. 

Neck rolls

Working in front of a screen all day can take a toll on your neck. Being in this position all day can lead to neck discomfort, lack of concentration and even headaches. If your neck is stiff, try a neck roll or two. 

  1. Start by facing straight forward. 

  2. Gently tilt your head to the left. 

  3. Then gently roll your head back, so you are looking at the ceiling. 

  4. Roll your head to the right side and tilt. 

  5. Then gently roll your head down so your chin touches your chest.  

  6. Lastly, roll your head back to the starting position. 

  7. Do repetitions of three to five. 

Hamstring stretch

One of the causes of lower back pain is tight hamstrings. This muscle runs from your legs to your lower back. To gradually lengthen and reduce tension in your hamstring muscles, try this hamstring stretch. 

  1. Put your weight on one leg or set your leg on a raised surface to make it easier. 

  2. Point your toes to the ceiling. 

  3. Keep your back straight and gently lean forward. 

  4. Hold this position for at least 15 seconds. 

  5. Repeat on the other leg. 

Chest opener

While working from home, you might find yourself slouching more than usual. The lack of back support on your dining room chairs or sofa can cause you to slouch and develop a bad posture. To reduce back and shoulder pain, do a chest opener. 

  1. Start by standing tall up with your arms in front. 

  2. Make sure your palms face each other. 

  3. Then inhale and draw your arms out and back. 

  4. Squeeze your shoulder blades and feel how your chest opens up with every breath. 

  5. Return to your original position and repeat. 

If you continue to experience back and neck discomfort, schedule an appointment with Wisniewski Chiropractic. Our chiropractor West Omaha professional can relieve back or neck pains and increase your range of motion. See us today. 


We’re Wisniewski Chiropractic, part of the Thrive Wellness network. Nearing our third year in our current location, we’re excited to continue bringing you personalized care and support for your wellness journey. Dr. Wisniewski is an expert in chiropractic care. We believe in healthcare that relies less on medication and more on prevention through the use of proper diet, exercise and patient education. Our chiropractic services follow a three-part plan: relieve your pain first, address the root cause, and make a plan for your future wellness.