How to get rid of neck and back tightness due to WFH

How to get rid of neck and back tightness due to WFH

  • The covid 19 pandemic has led to an adoption of working from home to curb the spread of virus. Lower back strain and neck pain exacerbated during working from home caused by improvised home setups and more sedentary lifestyle.
  • Poor ergonomics are commonly seen working from home: unsupported chairs, non-adjustable seat height, inappropriate positioning of keyboards, mouses or computer monitors may promote the onset of musculoskeletal pain.
  • Bad posture such as slouching, sitting for long periods, looking down at monitors, extending your wrists, and relying upon a laptop screen without any height-adjustable support put additional physical stress on your body that you may not notice but will feel later.
  • While you might be able to tolerate a day of working from the couch or sitting on a common kitchen chair, but unfortunately in the long run, these habits can have a negative impact on your body and health.
  • Self-therapeutic approach such as stretching improve flexibility, reduce muscle soreness, and thus reduce the risk of neck and back pain. Try these stretches to alleviate and protect against lower back and neck pain. Prevention is better than cure now, than regret in search for treatment from doctor, physiotherapist, chiropractor, TCM or back massage or miracle!

Lower back stretches

  • Knees to Chest Stretch 

For this stretch, lying with your knees bent and feet on the floor. Lift your knees towards your chest.
Place your hands behind both knees and draw them towards your chest. Hold for 15 to 30 seconds, or as tolerated.

  • Glutes stretch

For this stretch, lie on your back with one knee bent and the ankle of the other leg on top of the bent knee. Place your hands behind the knee of the bent leg and pull the leg closer until you can feel a stretch in your buttock. Hold for 15 to 30 seconds, or as tolerated. Repeat on the other side.

  • Iliopsoas/hip flexors stretch

For this stretch, position yourself into a half kneeling position. You may want to place some padding underneath your knee. Tighten your buttock so that your pelvis remains aligned throughout the stretch so that your hip fully straightens. Now lean forward and shift your weight to your front leg and feel a stretch in your hip flexors. Hold for 15 to 30 seconds, or as tolerated. Repeat on the other side.

Neck Stretches

  • Upper Traps Stretch

For this stretch, sit on one hand. Tilt your head away from the hand you are sitting on. Tilt your head slightly forward, towards your shoulder. You should feel the muscles in your neck and shoulder being stretched. Hold for 15 to 30 seconds, or as tolerated. Repeat on the other side.

  • Chin Tuck

For this stretch, sit or stand tall with shoulders in mid-position. Neck in neutral position. Slightly ‘slide’ the back of your head upward so that your face tilts forward and chin tucks in. The movement is only minimal. Hold for 15 to 30 seconds, or as tolerated.

Torso stretches

  1. Seated spinal rotation

While seated, one hand is placed on the outer side of your opposite thigh/knee and the other hand behind you. Rotate your upper body from the waist, turning gently from left to right as far as feels comfortable. Hold for 15 to 30 seconds, or as tolerated. Repeat on the other side.

  • Chest stretch

For this stretch, you can perform it in sitting or standing. Clasp hands behind your back. Push the chest outward and push the shoulder back. Hold for 15 to 30 seconds, or as tolerated.

If you are experiencing muscle tightness, you can try out our stretch360 program where we can help to extend any part of your body to its full maximum length, making the muscle longer and relaxed. Book a stretch therapy session with us now:

Or if you are experiencing pain from working from home, please do not hesitate to contact heal360 physioclinic on:

Website: | Call: 62244178 | WhatsApp or SMS: 91510068 | Email:


Shariat, A., Anastasio, A., Soheili, S., & Rostad, M. (2020). Home-based fundamental approach to alleviate low back pain using myofascial release, stretching, and spinal musculature strengthening during the COVID-19 pandemic. Work, 67(1), 11-19. doi: 10.3233/wor-203248

Moretti, A., Menna, F., Aulicino, M., Paoletta, M., Liguori, S., & Iolascon, G. (2020). Characterization of Home Working Population during COVID-19 Emergency: A Cross-Sectional Analysis. International Journal Of Environmental Research And Public Health, 17(17), 6284. doi: 10.3390/ijerph17176284

All pictures taken from Physiotools,