Working from Home in Geelong? Our Chiropractor recommends these 3 stretches to help your neck and mid back pain!

Posted on September 7, 2021 in News

As Geelong residents, many of us have spent the better part of two years working from home! Due to ongoing lockdowns this has become our new normal, during these times of uncertainty it’s so important that we take care of our mental and physical health.

We are all trying to balance work life, home life and even home schooling. The last thing you need is to be also experiencing pain from working in non ideal locations i.e your couch or family dinner table.

Dr Matthew Gooch has put together our top 3 stretches that you can do while you work to help relieve neck pain and mid back pain.

Number 1 – Chin Tuck

Ideal for neck pain from poor neck posture often related to a forward head jut position


Step 1. In a seated position, tuck your chin down and back, we want to create double or triple chins.

Step 2. Hold for 20 secs and repeat up to 5 times.


Stretch 2 – Brugger Relief Position

Great for mid back pain due to poor posture e.g. rounding of the shoulders and hunching over. 


Step 1. Bring your shoulders and elbows back inline with your torso, keeping them relaxed.

Step 2. Tuck your elbows into your side and turn your hands upwards to your thumbs are facing outward

Step 3. Turn your thumb outward. Concentrating on pinching your shoulder blades together and hold.

Step 4. Release and repeat up to 5 times.


Stretch 3 – Wall Lean 

Great for relieving mid pain from poor posture. 


Step 1. Set up your chair to that you are next to a wall

Step 2. Face the wall and place your arms crossed above your head.

Step 3. Place your forearms against the wall and lean your torso into the wall

Step 4. Hold for 20secs and repeat up to 5 times.

These exercises are great to do throughout your day, for quick relief. It’s also important to get up and move around throughout the day in regular intervals.

At some point in your day whether its first thing in the morning, the middle of the day or in the evening take a break from technology. Make sure you get outside, relax in the bath, spend time exercising or just hang out with your family. A balanced day is the key to getting through one day at a time.

If you would like any further advice or assistance on implementing good spinal health habits while at home, reach out to us here or check us out on Instagram and Facebook for more tips and stretches.  We hope you are staying safe during this time.

Dr Matthew Gooch (Chiropractor)

CEO and Head Chiropractor at Shannon Avenue Chiropractic