Working from home shouldn’t hurt. But for so many people, it does.
Especially in the neck and shoulders.
It usually starts as a dull ache. A pull in your neck. Tight, tired shoulders.
And by the end of the day, you’re rubbing your neck and stretching your arms, wondering what’s gone wrong.
You’re not alone.
Neck and shoulder pain when working from home are some of the most common issues I see in people working from home.
And they almost always show up together.
The problem isn’t just bad posture. It’s the way your setup forces your body to work harder than it should.
The good news?
Small changes in how you sit and set up your workspace can make a big difference.
Let’s look at what’s causing it and how to stop it.
Why Neck and Shoulder Pain Go Hand in Hand
It’s no coincidence that a tight neck somehow makes your shoulders ache too?
Your neck and shoulders are connected by muscles, nerves, and joints. So when one’s off, the other usually feels it too.
Let’s say your screen is too low. Your neck leans forward to see it better. It might not seem like a big deal, but your head is heavy of around 5kg. When it tilts forward, your neck muscles have to work harder to hold it up. That strain builds fast.
But here’s the thing:
Your shoulders respond, too. They rise up and tense up. They start carrying that weight along with your neck, especially if your arms are unsupported.
The longer you stay in that posture, the more both areas tighten and ache. What starts as a neck twinge becomes full-blown shoulder tension. Or the other way around.
This is why you might stretch your shoulders but still feel stuck. Or massage your neck but the ache lingers. They’re in it together.
What’s Causing Your Neck and Shoulder Pain When Working from Home?
Let’s break it down. Most of the pain isn’t random. It’s how you’re sitting, working, and moving (or not moving).
Here are the big culprits:
1. Hunching forward
When your head leans towards the screen and your shoulders round in, your muscles stay on high alert. You might not notice it at first, but after hours like this, the tension builds.
Your upper traps, neck extensors, and shoulder stabilisers are all working overtime.
2. Perching at the edge of your chair
Sounds harmless, right? But when you’re not using the backrest, your spine loses support. That makes your neck and shoulders take over, holding your upper body up all day.
3. No arm support
If your chair has no armrests, or they’re too low, your arms hang. That weight pulls on your shoulders, which pulls on your neck. You start tensing just to keep your posture steady.
4. Laptop too low or too far
Looking down at a screen that’s too low keeps your neck in a forward tilt. And if the screen’s too far? You lean in. Both put your upper spine in a strained position.
5. Old habits or past injuries
Sometimes the pain isn’t from what you’re doing now, but what your body remembers. Old whiplash, shoulder injuries, or years of bad posture can flare up again when your setup isn’t right.
The bottom line: It’s not just about sitting too long. it’s how you sit, and how much your neck and shoulders try to compensate.
Who Does Neck and Shoulder Pain Affect When Working from Home?
You don’t need to lift heavy things or work in a warehouse to get neck and shoulder pain. In fact, research shows that it’s common among those who sit at a desk all day, especially those working from home.
Here’s who’s most likely to feel it:
1. Remote workers and freelancers
You’re working from your kitchen table, sofa, or that cute desk in the corner. But without the right setup, your posture takes a hit. Day by day, that tightness builds.
2. Creatives and laptop-heavy workers
Designers, writers, coders and if you spend hours on a laptop with your head down.
3. People under pressure
Stress makes your body tense especially your shoulders. Ever feel like they’re up near your ears after a long day? That’s your body reacting to pressure and poor posture.
4. Petite folks
Most chairs and desks are designed for the “average” body which often means too big. If you’re smaller in height or build, you might be straining just to sit in a way that feels okay. Over time, that mismatch causes real pain.
5. Tall people
If you’re taller than average, chances are you’re slouching just to fit into a setup that wasn’t made for your frame. That means rounding the shoulders and pushing your head forward in a strained position all day.
6. Anyone recovering from past injuries
If you’ve had neck, shoulder, or upper back injuries before, a poor desk setup will make things worse even if it’s been years since the original issue.
What Ergonomics Has to Do With It
Let’s be real. Most of us didn’t set up our home desks with ergonomics in mind. We grabbed the nearest table and chair and got to work. But the way your desk, chair, and screen are set up affects how your body holds itself all day long.
Ergonomics is about designing your space to fit you, not the other way around.
Here’s where it matters:
- If your screen is too low, your head tilts forward. That puts pressure on your neck and upper shoulders.
- If your chair is too high or low, your shoulders might shrug up or slump down.
- No armrests? Your arms hang, pulling at your shoulder muscles and neck.
- Perching or leaning forward? That locks your shoulder blades and strains the upper traps (the muscles that run from your neck to shoulders).
It’s a domino effect. One tiny mismatch, like a chair that’s too deep or a screen that’s too low, and your muscles start working overtime to keep you upright.
Over weeks and months, that strain adds up.
How to Resolve Neck and Shoulder Pain When Working from Home
Now that you know what’s behind it, here’s what to do about it in real terms, not just “sit up straight.”
1. Adjust your screen height
Your eyes should be level with the top third of your screen. Use a riser, books, or even a shoebox if needed. This takes the weight off your neck muscles.
2. Fix your chair position
Your feet should be flat on the floor. If they’re dangling, use a footrest or even a cushion. Make sure your hips and knees are at 90 degrees.
3. Support your lower back
Use a rolled towel or a small cushion to support your lumbar curve. It helps your whole spine stay aligned which reduces upper-body strain too.
4. Add arm support
If your chair has no armrests, try placing cushions under your elbows or even using your desk edge. This reduces the load on your shoulders and neck.
5. Take short, frequent breaks
Get up, stretch, move. Just 1-2 minutes every 30 minutes helps reset your posture and ease muscle tension.
6. Be mindful of posture but don’t force it
Instead of trying to sit “perfectly” all the time, aim for variety. Switch positions. Stand for a bit. Sit back. Lean forward with support. Movement matters more than stiff posture.
7. Sit back into the chair
It’s so easy to perch but let the backrest support you instead. It takes the pressure of your back and neck.
8. Get help if it doesn’t go away
If pain lingers, it might be time for a proper assessment. You might be missing a simple tweak that changes everything.
When to Get Help or a Personalised Assessment
If your neck and shoulder pain just won’t go away, it might be time to get help.
Maybe you’ve tried adjusting your chair. Or stretching more. Or taking breaks. But the pain keeps coming back or never really left. That’s a sign your setup might need more than a quick fix.
If you’ve had past injuries, even mild ones, your body could be more sensitive to a poor setup. Small misalignments add up over time, especially when you’re sitting for hours.
A personal ergonomic assessment can help spot what’s really going on. The angle of your screen, how your arms are placed, even the shape of your chair, these little things can make a big difference.
You don’t have to guess or keep trying random changes. Get a clear plan that works for your body.
That’s where the ErgoPhysio Programme comes in. It’s a tailored plan to help you work without pain by fixing your setup and resolving your pain.
You’ll learn how to sit, move, and work in a way that supports your neck and shoulders. No more guessing. Just expert guidance, made for you.
Check out the ErgoPhysio Programme and feel the difference.
