Since I started working from home five days a week, I've noticed that I've developed stiff and achy muscles, especially around my shoulders and upper back. Several health professionals have attributed this to spending too much time hunched over my laptop.
While building a healthy workspace is one solution, my flat is too small for a desk chair so I'm stuck working at the kitchen table.
As a result, I'm focusing on the other things I can do to keep my shoulders mobile and healthy. I've made three changes that don't involve investing in ergonomic office equipment or quitting my nine-to-five.
Although I don't know exactly which method has been most effective at reducing my shoulder pain, I know the stiffness I experience has alleviated.
1. I invested in a shoulder massage device
Previously, the only way to ease the persistent knot in my shoulder was to have a massage, which wasn't a sustainable solution financially or practically.
That's why I was excited to try the Hyperice Venom 2 shoulder device at home. It's a heated massage device that targets your shoulder and upper-back muscles. You can wear it day-to-day, whether you're doing the housework or sitting at your desk. I use it almost daily.
As well as providing immediate relief, it also reduces stiffness and discomfort when waking up after a night's sleep or before going to bed—times when my muscle stiffness used to feel the worst.
2. I started stretching regularly
I knew stretching would reduce aches and pains, but it wasn't until I committed to a proper routine that I realized how much difference it can make.
Now I spend five to 10 minutes a day doing stretching exercises. Some of my favorite shoulder stretches include downward-facing dog, thread the needle and extended child's pose.
Additionally, I've made time to do a one-hour yoga class every week, usually in-person or occasionally online using routines from the best yoga YouTube channels—Yoga With Adriene is a favorite.
Dedicating time to stretching each week has not only helped to relieve shoulder tightness, but overall body stiffness too.
3. I changed the way I work from home
Despite not having the means to invest in a new home office, I made a few simple adjustments to make working from home more comfortable.
First, I raised my laptop screen to eye level by propping it up with a pile of books. This helps to avoid hunching my shoulders and neck while working.
I also set a timer to stand up every 30 minutes to walk around, stretch, shake out my body or simply make a cup of tea.
Lastly, I now take a 30-minute walk every day. This gets me out of my chair and moving and my shoulders always feel more relaxed when I return to my desk.
