Laptop Neck and Back Pain: Simple Stretches for Desk Workers

Since work from home became normal, a lot of us work on laptops at dining tables, sofas and beds. By evening the neck is stiff, shoulders are up near the ears and the lower back aches. This is very common, and for most people it's a posture and movement problem rather than anything serious.

Why it happens

When you look down at a laptop, your head moves forward. The further forward it goes, the more load your neck and upper back muscles carry to hold it up. Hold that for hours, add long sitting, and the muscles get tired and tight. The lower back gets stiff because the hips stay bent all day.

The good news: small changes to your setup and regular movement often help a lot.

Fix the setup first

• Raise the screen. The top of the screen should be roughly at eye level. Stack books under the laptop and use a cheap external keyboard and mouse.

• Support your back. A small cushion or rolled towel behind the lower back helps.

• Feet flat. If your chair is high, put a box or stool under your feet.

• Don't work from bed for long stretches. It's comfortable for 20 minutes and painful after two hours.

Move every 30 to 45 minutes

Research on office workers suggests that breaking up sitting may reduce neck and back discomfort. Stand, walk to fill water, roll your shoulders. The best posture is your next posture.

A 10-minute stretch routine

Do this once mid-day and once in the evening. Move gently, never into sharp pain.

1. Chin tucks — Sit tall, pull your chin straight back to make a double chin, hold 3 seconds. 10 reps.

2. Neck side stretch — Ear towards shoulder, hold 20 seconds each side.

3. Shoulder rolls — 10 backwards, slow and big.

4. Doorway chest stretch — Forearms on a door frame, lean forward gently, 30 seconds.

5. Seated twist — Sit tall, turn to one side holding the chair, 20 seconds each side.

6. Cat-cow — On hands and knees, round then arch your back slowly, 10 times.

7. Hip flexor stretch — Half-kneel, push hips forward gently, 30 seconds each side.

8. Child's pose — 30 to 60 seconds of slow breathing.

Strength helps too

Stretching gives short-term relief. Strengthening the upper back and core, with rows, bridges and planks, tends to help the pain stay away. Two short strength sessions a week are worth adding.

When to see a doctor

See a doctor or physiotherapist if pain spreads down the arm or leg, comes with numbness, tingling or weakness, follows an injury, wakes you at night, or doesn't improve in a few weeks.

The short version

Raise the screen, get up often, stretch twice a day, and build some back strength. Most laptop aches respond well to these basics.

This article is for general information only and is not medical advice. Speak to your doctor before starting a new exercise routine or supplement, especially if you are pregnant, on medication, have a heart, joint or blood pressure condition, or are managing any other health issue.

References

1. Louw S, et al. Effectiveness of exercise in office workers with neck pain: a systematic review and meta-analysis. S Afr J Physiother. 2017.

2. Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int. 2014.

3. Shariat A, et al. Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers. J Bodyw Mov Ther. 2018.