Simple PT-Backed Adjustments to Help Ease Neck, Shoulder, and Back Pain
As we shift from summer to fall, it’s the perfect time to check in on your home office setup—especially if you've noticed more aches and pains creeping into your workday. According to Josiah Webb, PT, DPT, Clinic Director at Vista Physical Therapy – Sycamore School Rd., a few simple changes can go a long way in reducing discomfort in the neck, shoulders, and lower back.
Here are Josiah’s top physical therapist-approved ergonomic fixes:
1. Position Your Screen for a Neutral Spine
Keep your monitor at eye level to avoid leaning in or jutting your chin forward. That forward-head posture may seem harmless at first but can lead to neck strain and even tension headaches over time.
2. Relax Your Shoulders at the Keyboard
Your keyboard should be low enough that your shoulders can stay relaxed—not scrunched up or tense. Take a deep breath and let your shoulders drop. That’s the posture you want to maintain.
3. Set a Movement Timer
Long periods of sitting can increase stiffness and pain. Try setting a phone timer to stand up, stretch, or take a quick walk for 10–15 minutes every hour. Small breaks can make a big difference.
4. Support Your Low Back
If you’re dealing with lower back discomfort, try rolling up a towel and placing it at the small of your back. This can help prevent your spine from rounding and reduce pressure on the lumbar region.
5. Use Visual Cues to Improve Posture
Stick a note on your screen to remind yourself to “sit tall.” Josiah recommends imagining yourself as a marionette puppet being pulled gently upward by a string—helping align your spine, relax your shoulders, and maintain a neutral sitting position.
Ready to improve your setup even more?
If home office aches and pains are slowing you down, physical therapy can help. Our team can assess your movement habits and provide personalized strategies for long-term relief and better posture.
Contact us today to schedule an ergonomic assessment or start building a pain-free work routine.