Neck Pain when working at a desk?

😩 We often find ourselves at our desks for prolonged periods which can lead to unwanted neck pain. What we find is the longer we sit the worse our posture becomes. As a result it is important to change position regularly and reverse the position that we find ourselves in.

Tips for Reducing Neck Pain

Experiencing neck pain from sitting at a desk for long periods is increasingly common in today’s digital work environment. Fortunately, small adjustments to your habits and setup can significantly reduce discomfort. Here are some practical ways to manage neck pain sitting at a desk:

Preventing Tech Neck

Prolonged device use can lead to "tech neck". Holding your smartphone or tablet at eye level and using stands reduces the need to bend your neck, easing stress on cervical muscles in the neck.

Improving Postural Habits

Maintain a neutral spine by keeping your ears aligned with your shoulders. Avoid slouching or leaning forward, and keep your back supported when sitting for extended periods.

Set Your Desk and Chair to an Ergonomic Height

Ensure your chair allows your feet to rest flat with knees at 90 degrees. Your desk should let your forearms remain parallel to the floor while typing, encouraging a relaxed posture.

Minimise Work-Related Discomfort

Reduce muscle strain by organising your workspace for efficiency. Keep items you frequently use, like phones or notepads, within easy reach to avoid repetitive twisting or overreaching.

Choose a Chair with Proper Support

Opt for a chair with good lumbar and upper back support. An adjustable, cushioned chair helps maintain posture, relieves tension, and prevents slumping throughout the workday.

Position Your Monitor at Eye Level

Adjust your screen so the top third of the monitor aligns with your eye level. This helps keep your neck in a neutral position, preventing downward tilting that contributes to neck and shoulder strain.

Switch to a Headset or Speakerphone

Using a headset or speakerphone prevents neck pain caused by cradling the phone between your ear and shoulder, especially during long or frequent calls.

Incorporate Regular Breaks from Screen Time

Take short breaks every 30–60 minutes to rest your eyes and stretch. This relieves muscle tension and helps refresh your posture throughout the day.

Consider Using a Standing Desk

Alternating between sitting and standing promotes spinal mobility. A standing desk encourages movement and prevents stiffness caused by static seated postures.

Utilise a Document Holder for Easy Viewing

Place important documents on a stand next to your screen. This reduces repetitive neck movements and maintains a consistent line of sight while referencing materials.

Take Frequent Movement and Stretching Breaks

Engage in light stretches or a quick walk every hour. Gentle movements reduce muscle fatigue, increase circulation, and help relieve built-up tension in the neck and shoulders.

🪑 A couple of ways to help reverse the position of our neck from sitting at a computer are known as:

• Neck retractions

• Self-tractions

👍 In addition to these, implementing regular standing breaks can also assist people.

⏱️ Posture is essential as well as having regular breaks to relax and stretch.

🗣️ If you have ongoing tightness and pain, there is no need to push through this. Seeing a physiotherapist to assess your individual symptoms and knowledge of your workspace and how best to improve this for you is worth it.

😩 Having a sore neck really impacts your day and wellbeing.

💙 "Prioritise your your health, it is your biggest asset." - Body Fit Physiotherapy.

Looking for the best neck pain treatment? Speak with our expert physiotherapists at Body Fit physiotherapy for effective treatment for neck pain.