Resolving my back & shoulder pains

tldr; Since many of us started working from home, I’ve noticed an increase in complaints about neck, back, and shoulder pains. Here’s my solution: regular exercise, a standup desk, a mini keyboard, massage gadgets, and a good bed.

At the age of 29, I woke up one day with severe neck and shoulder pain, without any prior warning. The pain gradually worsened, and within a few months, I couldn’t turn my head from side to side. A couple of months later, I had to resort to prescription muscle relaxers for severe pain bouts.

Now, the pain is always lurking, ready to pounce me if I don’t stick to a strict regimen. Lesson learned: prevention is easier than cure.

My solution

It took me a while to realize that this problem was here to stay. I tried expensive chairs, desks, and ergonomic peripherals, but none of them worked as desired. However, during my trial-and-error phase, I found some strategies that worked.

Morning warmup

Right after brewing coffee, I do 20 full arm rotations in both directions, 10 body rotations, 20 squats, and some light stretching.

Swimming

Swimming as many laps as I can for an hour has significantly improved my flexibility and relieved my neck pain.

Yoga

I wish I practiced yoga more often, as it really helps. Can recommend.

Bed

Despite being a sound sleeper for most of my life, it wasn’t until I slept on a high-quality bed in a hotel that I realized the difference it could make. I noted the brand (Auping) and bought the same for my home. This move resolved my lower back pain and reduced my shoulder pain.

Stretching

A simple stretch of your arms above your head or bending over for a neck and back stretch can make a difference. When no one is watching, I also hang from ceilings, stairs, and walls.

I stretch throughout the day, this could be at my desk or in public. Stretching in public may draw some attention momentarily, but I believe it’s worth it.

Home office setup

Standup desk

I custom-built my desk using plywood and a generic standup frame to get the ideal dimensions for my room.

Keyboard + mouse

Regular-sized keyboards are uncomfortable for my shorter arms. I prefer using the Apple mini keyboard and Magic mouse.

Monitor stand

I use a stack of medical books as a monitor stand, which gives me the ideal height - slightly above the monitor’s center.

Massage gadgets

I have several massage gadgets within reach that I use daily: a back roller, a back pressure point massage stick, and an elastic band.

I also hang from a stair rail for five breaths whenever I walk to my living room - not a gadget, but it works well.

Things to avoid

There are a few things that I try to avoid.

Sitting in a chair

Transitioning from sitting to standing took me years of trial and error. What worked was removing the chair from my room and taking 30-minute breaks every four hours.

Laptop slouching

Working on my laptop without a keyboard, mouse, and raiser is a strict no. So is working from my couch.

p.s. ‘Laptop slouching’ is the posture one adopts when using a laptop without a raiser, keyboard, and mouse, resulting in a hunched posture over the laptop.

January 2024