Avoid WFH Neck and Back Pain

Daily stretching

Avoid  “WFH” Neck and Back Pain

“There are three major elements to health, NUTRITIONAL/CHEMICAL, PHYSICAL, and EMOTIONAL (MINDSET). When one or more of these elements is not working well, it can cause you to feel pain, discomfort, fatigue, stress, unfocused and simply not feeling your best.”

This is my philosophy/ mission statement so this  week I thought I would focus on the Physical/ Structural aspects of wellbeing.  Everything is connected right ?


Usually unless there is trauma it takes a while before constant poor posture and lack of movement  causes us to take action.  We ignore the hints and jabs, take an NSAID😳 and then one day …. you wake up, or lean down and  POOF …there it is Back Pain, Neck Pain and it’s constant and it’s very, very uncomfortable.

When we are properly aligned, our bones, and our muscles, support our weight, reducing effort and strain. The big payoff with proper posture is that we feel healthier, have more energy, and move gracefully. So, while the word “posture” may conjure up images of book-balancing charm-school girls, it is not just about standing up straight.

It’s about being aware of and connected to every part of your self. Posture ranks right up at the top of the list when you are talking about good health and vitality.


If the core muscles of the back are not strong, most of us after a period of time tend to slump forward. First the head followed by the hunched and rounded shoulders then as a consequence we tilt the low spine backwards.

The action of the head positioned forwards of the shoulder girdle even by one-inch puts 10X😳 pressure and stress on the anatomical structures of the neck, which then has an impact of the rest of the spine.

Think of it this way…. your Spine is S shaped…if it is in a C shape all the time everything is impacted. You can see it… the body is closed down and it lacks vitality and over time causes Neck and Back pain.


First make sure you have a decent chair and your desk and computer are at the correct height for your body frame. Your legs should be at right angle ( 90 degrees) to the seat and floor, and your arms at right angles to your keyboard.

Your chest is open, your shoulders soft and away from your ears and the computer screen high enough so that your eyes hit the middle of the screen. There are tons of tools available like a laptop stand or a lumbar support pillow if the purchase of a good chair is out of your price range.


Now that you are sitting in a proper position, it is important to get out of your chair every hour to 90 minutes to get the blood moving. Set a time on you phone so you are reminded to move.  Movement also changes your state and allows fresh blood and oxygen to all your cells and organs.

A good rule of thumb is to get up and get a drink water, so not only do you get the body moving but you also stay well hydrated. Fatigue is often caused by dehydration.


Next a routine of simple stretches will ease muscle tension. These can be done in 60 secs. You can add oil to your hydration routine😀

The most important factor when it comes to correct posture is your awareness of your body position and responding to it when you feel yourself slump. Notice when your shoulders rise and when you are exposed to stressors etc. Take a minute, take a few deep breaths, stretch a little and relax the muscles.


Gotta do it… It is a MUST if you have to WFH on a computer all day and want to stay out of pain and discomfort you have to do the maintenance or it will catch up with you.

A strong core is extremely helpful when it comes to good posture. Pilates or Yoga are wonderful techniques to adopt as these disciplines are designed to take your spine through it’s full range of motion.   There are so many wonderful teachers out there offering classes online now that you can find the right teacher for you.


Tight Ligaments and Muscles:  Magnesium to support relaxation, Gotu Kola Complex for healing, and AF Betafood for stiffness, Ligaplex II for overall support.

Pain: Chlorophyll Complex, Saligesic, Cataplex B

Inflammation:  Boswellia Complex, Tumeric Forte, Olprima EPA/DHA, Cyruta Plus

Click here to learn how to purchase

To Sum it up…. poor WFH posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions. There is a loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain and limited range of motion. The stiffness of joints, pain syndromes and reduced mental alertness all decreased productivity at work. It is kinda a big deal!

I am hoping you can act as a role model for your kids and encourage them to also have good posture as they SFH.  It not only support them long term and they will actually be more productive and creative.

Have a healthy week

Dr Pia