Why Your Neck Hurts When Working from Home

Working from home has increased neck pain complaints more than ever before. Many patients at Primal Chiro in Carlisle report stiffness, tension, and headaches linked to long hours at makeshift desks. Here's why it's happening — and how to improve it.

Poor Posture from Non-Ergonomic Setups

Home workstations are rarely ideal. Low screens, unsupported chairs, and long hours seated contribute to poor posture. Over time, this posture puts excess strain on the cervical spine, leading to pain, stiffness, and tension headaches.

Forward Head Posture and “Tech Neck”

Looking down at laptops or phones shifts your head forward, increasing pressure on the neck muscles and joints. This forward head position — commonly called "tech neck" — can cause chronic discomfort and muscle fatigue.

Stress and Sedentary Behaviour

Working from home often means fewer breaks and more screen time. Combined with daily stress, this can lead to muscle tightness around the neck, shoulders, and upper back.

What You Can Do

• Raise your screen to eye level

• Sit with back support and feet flat

• Take short breaks every 30–60 minutes

• Perform basic posture exercises like chin tucks and shoulder rolls

When to Seek Help

If neck pain is persistent or affecting your work and sleep, a chiropractic assessment may help. At Primal Chiro, we offer:

• Chiropractic care tailored to postural strain

• Dry needling for muscle tension

• Movement strategies for work-from-home setups

Book a free spinal screen at our Carlisle clinic to assess your posture and spinal function.

👉 Visit primalchiro.com.au to learn more.