How Pilates Eased WFH Neck Pain & Migraines

Working from home can offer flexibility, but it also presents unique challenges—especially when it comes to managing the physical toll of long hours spent in front of a computer. This was the case for our 37-year-old client. She came to pilates after struggling with chronic neck pain and frequent migraines. Over time, working from home created the perfect storm for injury due to poor posture, an uncomfortable workstation setup, and high stress levels. After a year of struggling with these issues, she decided to try pilates.

Client Story

Working long hours at a desk had taken a serious toll on our client’s body. She experienced constant neck pain and migraines that occurred 2-3 times per week. These migraines were often triggered by tension in her neck, shoulders, and upper back. She found that sitting for more than 20 minutes at a time would worsen the pain, and by the end of her workday, she felt exhausted and needed to lay down. Due to being in constant pain, her mental and emotional health was dwindling.

How Pilates Made a Difference

She started the Movement program at Pilates Rx and after a few weeks she learned to move with better alignment, engage her muscles properly, and breathe more effectively. Here's how pilates addressed her pain and discomfort.

Improved Posture
Our client first noticed improved posture as a result of pilates. Initial exercises focused on achieving a neutral spine and stabilizing core muscles while lying down. These exercises progressed to seated then standing. She learned to sit and move in ways that supported proper alignment, reducing strain on her neck and shoulders. This improved her postural endurance, making long hours at her desk more comfortable.

Breathing and Relaxation
Pilates taught our client how to breathe more efficiently. She had been recruiting her neck muscles to help her breathe, which is a common faulty pattern. This exacerbated existing muscle tension and ultimately, migraine headaches. Pilates encouraged diaphragmatic breathing, which relaxed her neck and shoulder muscles and helped her manage stress more effectively, even during the busiest parts of her day.

Increased Strength and Mobility
Pilates helped our client build strength in her deep core muscles, which provided better support for her neck and spine. Exercises tailored to improve spinal mobility, especially in the mid-upper back, helped reduce stiffness and muscle tension. Shoulder dissociation exercises were used to help her move her torso and shoulders independently of each other, reducing neck strain.

Optimal Movement Patterns
Pilates focused on retraining our client’s movement patterns. She had to unlearn the faulty movement strategies she developed from being sedentary and in pain. Whether sitting, standing, or lifting, she learned to move more efficiently and was able to avoid tension building up in her neck and upper back. Using the pilates equipment helped re-educate her body and provided proper feedback to create more effective movement patterns.

The Results

After 12 weeks of the Pilates Rx Movement program, the frequency of our client’s migraines dropped from 2-3 times a week to zero. Her neck pain, which had been a constant issue, was no longer daily, and when it did occur, the intensity was much less severe. She was able to sit at her desk for over an hour without discomfort, something she hadn’t been able to do for months. Finally, she became motivated to exercise and integrated short movement breaks throughout her workday, using the Pilates Rx virtual on-demand library for quick pilates mat classes.

Takeaway 

For this client, pilates was about creating long-term habits for better posture, breathing, and body awareness. Pilates helped her take control of her pain and improve her overall quality of life. She learned to tune into her body, recognize positions that triggered pain, and rely on movement to fix it, which is one of the most empowering benefits of pilates.

If you’re someone who struggles with neck pain, tension, or headaches—especially from sitting at a desk all day—pilates could be the key to relieving your symptoms and feeling more comfortable in your body. Learn more here and book a free discovery call with us today to discuss your unique symptoms.