Desk Workers Guide to Managing Neck Pain

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In today’s digital age, many of us find ourselves spending hours at a desk, often staring at computer screens. While this may be a necessity for work, it can take a toll on our necks, leading to discomfort and even pain. The good news is that with a few simple strategies, you can manage neck pain and maintain your well-being while working at your desk. Here are six effective tips to help you achieve just that:

1. Set up Your Desk Appropriately

  • Have your screen at eye level.
  • Set your keyboard up with your elbows bent at 90 degrees with your shoulders relaxed.

2. Take Regular Breaks

Sitting in the same position for extended periods can strain your neck muscles. Take regular breaks to stand up, stretch, and walk around. The simple act of moving can relieve tension and promote circulation.

3. Move Your Neck

Incorporate simple neck stretches into your daily routine. Gently tilting your head from side to side and forward and backward can help relieve tension in the neck muscles. Do these stretches regularly, especially if you’ve been sitting for a while.

4. Mindful Phone Use

If you frequently use your phone, be mindful of how you hold it. Avoid bending your neck down to look at the screen. Instead, bring your phone up to eye level to reduce strain on your neck.

5. Stay Hydrated

Proper hydration is essential for overall well-being, and it also benefits your neck health. Dehydration can lead to muscle tension, so make sure to drink enough water throughout the day.

6. Consider a Standing Desk

Standing desks are becoming increasingly popular as they allow you to switch between sitting and standing while working. This change in position can alleviate stress on your neck and back.


Neck pain is a common issue among desk workers, but it doesn’t have to be an inevitable part of your workday. By following these six effective strategies, you can maintain good neck health, increase your comfort, and boost your overall productivity. Remember, prevention is key, and small adjustments to your workspace and habits can make a big difference in your long-term well-being. So, take care of your neck and enjoy pain-free workdays!

Ready to manage your neck pain, feel better, and move more?? Check out my physical therapy services, or add remote programming so you can walk into the gym and know exactly what to do to reach your goals. Schedule a free consultation here, or just follow along for my free content on Instagram and Youtube.

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