The work from home home trend has hardly abated since it first began in earnest about five years ago around the COVID pandemic. Those who work from home may deal with certain kinds of common posture issues that are more common in these settings than a traditional office – but luckily, massage therapy can often provide relief from these kinds of concerns.
At ImPackt Physical Therapy, we’re here to offer the very best massage therapy services to clients around South Jordan, Riverton and nearby parts of Utah, assisting with a variety of pain types or conditions you might be dealing with. Here’s a primer on some common posture issues and resulting pain concerns that can sometimes arise among those who work from home, plus some work from home pain relief tips from our team and some basics on why massage therapy is often quite helpful here.
Common Posture Issues From Remote Work
While posture issues can certainly take place in any kind of desk setting, including in an office, there are a few that tend to be most common among those who work from home:
- Rounded shoulders: This is a common posture issue that can occur when seated for long periods of time, especially if you tend to hunch over your desk or computer. It can cause pain and discomfort in the shoulders, upper back, and neck.
- Forward head position: Similar to rounded shoulders, this occurs when the head juts forward and out of alignment with the rest of the spine. This can lead to neck pain, headaches, and even jaw tension.
- Tech neck: The term “tech neck” refers to the strain and pain in the neck caused by constantly looking down at electronic devices, such as smartphones and laptops. This can also contribute to forward head position and rounded shoulders.
- Lower back soreness: For those who sit at a desk for long periods of time, lower back soreness is a common complaint. This can be caused by poor posture and lack of proper lumbar support in office chairs.
- Shoulder pain: Poor posture can also lead to shoulder pain, as the shoulders are meant to be held back and down. Rounded shoulders or hunching over a desk can cause tension and discomfort in the shoulders.
How Massage Helps
Luckily, massage therapy is known to provide relief for many of these common ailments caused by poor posture. Regular massage can provide all the following benefits:
- Reducing tension: Massage can release tension in the muscles, helping to alleviate pain and discomfort. This can be particularly helpful for those who experience neck and shoulder pain from poor posture.
- Improving posture: Because posture is at the root of many remote work pain issues, massage can help by realigning your body and restoring balance to your muscles.
- Increasing circulation: Poor posture can impede blood flow, leading to aches and fatigue. Massage increases circulation, delivering much-needed oxygen and nutrients to the affected areas.
- Enhancing flexibility: Tight muscles due to poor posture can lead to reduced range of motion. Massage helps to loosen up these tight areas, allowing for better flexibility and movement.
- Reducing headaches: For those who deal with headaches or other stress-related pains, massage can provide relief by reducing tension in the neck and shoulders.
- Boosting mood: Massage promotes relaxation and releases feel-good hormones, such as oxytocin and serotonin. This can help to reduce stress, anxiety, and depression.
Massage Frequency Recommendations
So how often should you receive massages for work from home pain relief? This depends on individual preferences and needs, but generally, once a week or every other week can be beneficial. However, if you have chronic pain or high levels of stress, more frequent massages may be necessary.
Preventive Stretches or Exercises
In addition to massage therapy, remote workers can often achieve work from home pain relief by practicing regular stretches or exercises. These can help alleviate muscle tension and improve overall flexibility, reducing the risk of developing pain or discomfort.
Here are a few stretches and exercises that can be done at home to prevent work-related pain:
- Shoulder rolls: Sit or stand with your arms relaxed by your sides. Slowly roll your shoulders forward and backward in circular motions.
- Neck side stretches: Tilt your head to one side, bringing your ear toward your shoulder. Hold for a few seconds before switching to the other side.
- Wrist flexor stretch: Extend one arm straight out in front of you with your palm facing down. Use your other hand to gently pull back on your fingers until you feel a stretch in your wrist and forearm.
- Wrist extensor stretch: Extend one arm straight out in front of you with your palm facing up. Use your other hand to gently push down on your fingers until you feel a stretch in your wrist and forearm.
- Chest opener: Stand with your feet shoulder-width apart, interlace your fingers behind your lower back, and squeeze your shoulder blades together while pushing your chest forward.
At ImPackt Physical Therapy, we’re here to offer the best massage therapy services available around Riverton, South Jordan and nearby parts of Utah. Contact us today for work from home pain relief or related needs!
