Women Muscle Pain Working From Home

With the latest lockdowns and restrictions in Victoria due to the coronavirus (COVID-19) pandemic, many of us have found ourselves adjusting to the ‘new normal’ of working from home. While there are many perks to this new change, one of the most common problems we start seeing among remote workers is experiencing muscle pain or soreness while working from home – especially in the neck and back.

The good news is that by doing simple stretching exercises or stretch breaks at home while you’re working, you can reduce the chances of any muscle stiffness or soreness and avoid pain later on.

At Pakenham Osteopathy, we’ve seen the benefits of stretching when working from home time and again. But with so many types to choose from, it might be hard to know where to start.

That’s why we’ve put together 8 best stretching exercises you can do to get rid of neck and back pain while working from home – including shoulder and hip stretches as those areas also can influence the severity of neck and back pain as well.


With our longer consultation times, we’re able to provide you with the VIP standard of service and treatment you deserve – taking the time to educate, empower, and inform you about your injuries and what you can expect during recovery


8 Stretches You Should Do While Working From Home

If you’ve fallen victim to muscle pain and soreness while working from home, try our 8 easy and effective stretches below. Even a 5 minute stretch at work, before, during, and after your workday can help reduce the onset of unpleasant neck and back pain!

Neck Pain

Neck Stretches

        1. Neck Rotation

In a standing or sitting position

  • Have your back straight and shoulders relaxed
  • Gradually tilt your head to the side until you feel a stretch in your neck and hold for 10 seconds.
  • Repeat this with your head forward (staring at the floor), tilted to the other side, and then back (staring at the ceiling) – completing a full rotation.

Neck rotations are good for neck pain, releasing tight neck muscles, as well as alleviating soreness of the neck – but it’s important to do these slowly to avoid pulling any muscles or injuring yourself.

Back Stretches

Back Stretches

        2. Forward Extension

In a standing or sitting position

  • Clasp your hands in front of you and extend both arms straight ahead.
  • Try gradually lifting them up – you should feel your back opening up and stretching. Hold the stretch for 10 seconds.

This stretch is great if you’re feeling upper back pain in between shoulder blades.

        3. Lateral Stretch

In a standing or sitting position

  • Extend one arm up above your head
  • Place your other hand on your thigh or hip for balance
  • Gently bend to the opposite side of the raise arm until you feel a stretch on the side of your back. Hold for 10 seconds.
  • Repeat on the other side.

       4. Spinal or Back Rotation

In a standing position with something to grab behind you or sitting position on a chair

  • While keeping your hips square and facing the front, rotate both arms to one side and slightly bend at the elbows to grab the back of your chair or object behind you. Hold for 10 seconds
  • Repeat on the other side.

With a combined experience of 50+ years, our team at Pakenham Osteopathy has treated just about every type of body pain and condition imaginable. Start experiencing a better quality of life and movement with our osteopath treatments today!

Shoulder Pain

Shoulder Stretches

        5. Backward Shoulder Extension

In a standing or sitting position (similarly to the ‘forward extension’)

  • Clasp your hands behind your back and extend both arms straight out.
  • Try gradually lifting them up – this time, you should feel your shoulders and chest opening up and stretching. Hold the stretch for 10 seconds.

       6. Shoulder Roll

In a standing or sitting position

  • Raise both shoulders up (as if to raise them to your ears)
  • Pull them backwards as you feel your chest opening up
  • Pull them down into the floor
  • Push both shoulders forward to feel your back opening up – completing a full circle

Hip Pain

Hip Stretches

        7. Sitting Hip Stretch

In a sitting position

  • Place both feet flat on the floor at shoulder width apart
  • Place the outer ankle on top of the opposite leg – right above the knee.
  • Keeping a straight back, gently lean forward until you feel a stretch in your hip (and butt muscles which are closely situated near your hip). Hold for 10 seconds.
  • Repeat on the other side.

       8. Lunging Hip Flexor Stretch

On the floor (on carpet or with a mat preferably)

  • Get into a lunge position, with one knee on the floor and the other bent out in front of you with the foot firmly planted on the floor. Make sure the foot in front also is extended further than the knee.
  • With a straight back, tilt your hips forward, bending your front knee more and more until you feel a stretch. Hold for 10 seconds.
  • Change feet and repeat.

When You Should See an Osteopath

Experiencing any sort of body pain while working from home shouldn’t be taken lightly. It’s safe to say that working from home with neck, back, or any other muscle pain not only reduces your ability to work at your best but it has the potential to largely impact your quality of life outside of work as well.

At Pakenham Osteopathy, our highly qualified and friendly team of osteopaths have years of experience effectively treating those with stubborn neck and back pain caused by desk jobs and working from home.

No matter what type of muscle pain or soreness you may be dealing with, we’re here to create personalised treatment plans that help you feel happier and experience more pain-free movement day in and day out.

To find out how we can help you alleviate your neck and back pain, give us a call on 5941 4157 or book a treatment today.