Do you suffer from neck & shoulder pain? You're not alone.

My private yoga clients, particularly those who spend long hours in front of their computers, often express concerns about neck and shoulder discomfort. Not a big surprise.

Plenty of scientific research shows a high prevalence of neck pain among office workers or anyone spending countless hours in front of a computer. When sitting in front of a computer, we stay in an unnatural position for long periods, leading to musculoskeletal symptoms such as neck pain, sore shoulders, etc.

Interestingly, women seem twice as likely to develop neck pain as men.

People experiencing high stress levels tend to report more neck pain than those less stressed. Emerging research suggests that stress might influence the body's central pain processing system, potentially operating at spinal, brainstem, or cortical levels, leading to a condition known as remote hyperalgesia. This condition involves a heightened sensitivity to pain.

Effective stretches for neck and shoulder pain relief

I encourage you to take regular breaks throughout the day to gently stretch your neck and shoulders (and drink a glass of water while you are at it to stay hydrated). These brief stretching sessions can significantly improve your overall well-being and keep you feeling fresh so that, at day's end, you can enjoy your after-work time.

The best part? The stretches don't have to be lengthy or complex.

I recorded an 8-minute stretch sequence to help you release tension in your neck and shoulders. No need to change your clothes or even take off your shoes. Push your office chair back from your computer and join me for these straightforward yet effective stretches:

Click to watch the 8-minute YouTube video on neck & shoulder stretches.

If you like these stretches, I encourage you to bookmark the video and revisit it whenever your neck and shoulders need tender loving care.

How to improve the ergonomics of your office setup

In addition to making these stretches part of your daily routine, there is something else I encourage you to do: check the ergonomics of your office setup.

You can significantly reduce, and even avoid, neck and shoulder pain, back pain, and sore wrists by using proper office ergonomics. This is especially important if you have created a make-shift home office setup during Covid with a less than optimal ergonomic setup.

Your chair height, equipment spacing, and desk posture make a difference. Office workers who have optimized their workstations have reported notable reductions in neck and shoulder discomfort.

I want to share this resource with you: a guide by the Mayo Clinic detailing five steps to improve your office ergonomics. I frequently recommend it to my yoga clients who grapple with neck discomfort. I believe you, too, will find it beneficial.

Best, Christine

P.S. Want to learn more about my private yoga sessions, where the focus is 100% on your needs? Click here. As your private yoga instructor, I will meet you exactly where you are and help you figure out what you need most from the practice.