The desk worker's guide to neck and shoulder pain

If your neck feels stiff and your shoulders creep up toward your ears by mid-afternoon, you're not alone. Neck and shoulder pain is one of the most common complaints we treat — and for desk workers, it's often down to a handful of very fixable habits.

Why sitting hurts your neck

When you sit at a screen for hours, a few things tend to happen: your head drifts forward, your upper back rounds, and your shoulders roll in. Holding that posture loads the muscles at the base of your skull and across your shoulders, leading to tension, headaches and that nagging ache.

5 fixes you can start today

1. Raise your screen. The top of your monitor should be at roughly eye level so you're not looking down. A stack of books works fine.

2. Move every 30–45 minutes. Set a timer. Stand, roll your shoulders, look around. Movement is the antidote to static load.

3. Check your chair. Feet flat, hips slightly higher than knees, lower back supported. Small adjustments make a big difference over a day.

4. Try chin tucks. Gently draw your chin straight back (like making a "double chin") to ease forward-head posture. Hold for a few seconds, repeat 5–10 times.

5. Open your chest. Tight chest muscles pull your shoulders forward. A doorway stretch a couple of times a day helps counteract it.

When to see a professional

Try the basics for a week or two. But book in with us if your pain:

• Lasts more than a couple of weeks or keeps returning
• Radiates down your arm, or comes with numbness or tingling
• Triggers frequent headaches
• Is stopping you sleeping or working comfortably

Persistent neck and shoulder pain usually has a specific, treatable cause. Our physiotherapists and chiropractors can assess what's driving yours and combine hands-on treatment, dry needling and targeted exercises to fix it properly.

Get relief

No referral needed, and most health funds offer a rebate. Book an appointment at our Prestons clinic — open 7 days a week, 8am to 8pm.