
Neck Pain at Work? Tips to Relieve Discomfort and Stay Productive
For many people, working at a desk is part of daily life. While desk jobs offer convenience and flexibility, they can also come with a downside—neck pain. Hours spent sitting in the same position, staring at a screen, or using a phone can lead to discomfort that seems to never go away.
The good news? There are practical steps you can take to ease and prevent neck pain, and physiotherapy can provide the guidance you need to make those changes.
Why Desk Jobs Cause Neck Pain
Poor Posture
Slouching over a keyboard, craning your neck to see a screen, or holding your phone at an awkward angle creates tension in the neck and shoulders. Over time, this leads to stiffness and pain.Prolonged Sitting
Sitting for long periods reduces blood flow to the neck and back muscles, causing them to tire and stiffen. Lack of movement also puts additional pressure on the spine.Improper Desk Setup
A workstation that isn’t set up ergonomically—like a chair that’s too low or a monitor that’s too high—forces your body into unnatural positions that strain the neck.Tech Neck
Constantly looking down at your phone or tablet can cause a condition known as "tech neck." This forward head posture puts excessive strain on the neck muscles and can lead to long-term discomfort.
How to Fix Neck Pain From a Desk Job
You don’t have to quit your desk job to ease neck pain. Small adjustments and habits can make a big difference:
Set Up Your Workstation
Position your monitor at eye level so you don’t have to look up or down.
Keep your keyboard and mouse close, so your shoulders stay relaxed.
Use a chair with proper support to maintain a neutral spine.
Take Regular Breaks
Every 30 minutes, take a moment to stand, stretch, or walk around. Movement helps reduce stiffness and improves blood flow to your muscles.Practice Good Posture
Sit with your feet flat on the floor, your back supported, and your shoulders relaxed. Avoid leaning forward or resting your chin on your hand.Stretch and Strengthen Your Neck Muscles
Gentle stretches, such as tilting your head side to side or rolling your shoulders, can ease tension. Strengthening exercises like chin tucks or shoulder blade squeezes can build support for your neck.Limit Screen Time
Reduce time spent looking down at your phone by holding it at eye level or using a stand. This simple adjustment can prevent tech neck.
How Physiotherapy Can Help
A physiotherapist can assess your neck pain, identify the underlying causes, and guide you through exercises and techniques to improve mobility and reduce discomfort. They can also provide advice on setting up your workstation and building habits that protect your neck in the long term.
Don’t Let Neck Pain Hold You Back
Desk jobs don’t have to mean living with constant neck pain. By making a few changes to your work routine and seeking professional guidance, you can feel more comfortable and productive.
At All Care Physiotherapy, we’re here to help you tackle neck pain and keep it from coming back. Take the first step today to improve your workday and your overall well-being.