Neck and shoulder pain from desk work: causes, simple fixes and when to get help

Many people now spend most of the day at a laptop and much of the evening looking down at a phone. It is no surprise that neck and shoulder pain has become one of the most common problems physiotherapists see. The good news is that it usually responds well to simple changes.

Why it happens

Your head is heavy. When you lean forward to look at a screen, the muscles at the back of your neck and across your shoulders work hard to hold it up. Doing that for hours, especially without breaks, makes them tired, tight and sore. Stress can add to it by making you hold your shoulders up without noticing.

It is usually not that your posture is damaging something. It is that staying still in one position for a long time is uncomfortable for any body.

Set up your workstation

• Screen at eye level. The top of the screen roughly at eye level, about an arm's length away. On a laptop, use a stand or a pile of books, with a separate keyboard and mouse.

• Chair that supports your lower back, with your feet flat on the floor or a footrest.

• Elbows by your sides, forearms roughly level with the desk.

• Phone at eye height when you can, rather than in your lap.

• Headset for long calls, instead of holding the phone between ear and shoulder.

Move often

Changing position is the most important habit:

• stand up and move every 30 to 45 minutes, even for a minute

• take calls standing or walking

• set a reminder if you lose track of time

Simple movements to try

Do these gently, within comfort, a few times through the day. Stop if one causes sharp or spreading pain.

• Chin tucks: sitting tall, gently slide your chin straight back, as if making a double chin. Hold for a few seconds. Repeat 5 to 10 times.

• Shoulder rolls: roll your shoulders up, back and down slowly, 10 times.

• Neck turns: slowly turn your head to look over each shoulder, 5 times each side.

• Shoulder blade squeeze: gently draw your shoulder blades back and down, hold a few seconds, 10 times.

Regular exercise outside work, such as walking, swimming or strength training, also helps.

When to see a physiotherapist

• pain that is not improving after a couple of weeks of changes

• pain, tingling or numbness spreading into your arm or hand

• headaches that seem to start from the neck

• pain that is stopping you working or sleeping

A physiotherapist will assess how your neck and shoulders move, look at your work habits, and usually combine hands-on treatment with exercises and advice specific to your job.

See a doctor promptly if

• you have weakness in an arm or hand, or clumsiness

• the pain followed a fall or an accident

• you have a fever, feel unwell, or have lost weight without trying

• you have a new, severe or unusual headache, dizziness, or trouble with balance or speech

Find a physiotherapist near you

Search for physiotherapists who treat neck and shoulder pain on PhysioDesk Reach and contact them directly.

This article is general information, not medical advice.