NECK PAIN AND STIFFNESS AT YOUR DESK? HERE'S WHAT YOU NEED TO KNOW.

Do you find yourself constantly rubbing your neck at your desk, stretching from side to side, or even battling headaches after a long day at the computer? If so, you’re not alone—and more importantly, you're not imagining it. Neck pain and stiffness are incredibly common in people who spend hours at a desk, especially in their 40s to 60s. And while it might start as a minor irritation, if left unaddressed, it can quietly chip away at your energy, productivity, and overall wellbeing.

In this blog, you’ll learn exactly why neck pain happens, how your work posture and stress levels are likely playing a role, and—most importantly—what you can do about it. By the end, you’ll be equipped with simple, proven tips to reduce your pain, improve mobility, and feel better during and after your workday.

WHY DOES NECK PAIN HAPPEN?

Neck pain doesn’t come out of nowhere. It can be caused by multiple factors, but often it is the result of a combination of postural habits, prolonged sitting, and tension from stress. Over time, these factors lead to muscular tightness, joint stiffness, and even nerve irritation.

Here’s what typically causes neck issues at the desk:

• Poor posture: Slouching, leaning forward, or craning your neck to see your screen adds extra strain to the neck and upper back.

• Prolonged sitting: Being in one position for too long reduces blood flow and causes muscles to become stiff and fatigued.

• Stress and tension: When we're stressed, we often subconsciously tense our shoulders and neck—creating chronic tightness that doesn’t go away easily. 1

As someone who has worked with patients for over 15 years, I’ve seen this pattern over and over again. Even people who exercise regularly and consider themselves healthy often underestimate the impact of their desk habits and daily stress on their neck.

NECK PAIN IS MORE COMMON THAN YOU THINK

Neck pain isn’t just an individual problem—it’s a global one.

• According to the 2022 publication Neck Pain: Global Epidemiology, Trends and Risk Factors, neck pain is now among the top causes of years lived with disability worldwide. 2

• The Global Burden of Disease Study (2020) found that over 222 million people are affected by neck pain globally, with prevalence increasing as we age and become more sedentary. 3

• It’s especially common among people aged 40–60—the same group most likely to work long hours at a desk and carry increased levels of work-related stress.

In short, if you’re experiencing neck pain or stiffness, you’re not alone—and it’s not something you should ignore or simply “put up with”.

COMMON MISTAKES THAT MAKE NECK PAIN WORSE

If you’ve noticed neck discomfort recently, chances are one or more of these habits are playing a part:

1. Ignoring early signs – Pushing through pain or stiffness, hoping it’ll go away on its own.

2. Relying on painkillers – Using medication as a short-term fix without addressing the root cause.

3. Poor desk setup – Working with a monitor that’s too low, a chair without support, or a lack of movement breaks.

4. Waiting too long to seek help – Delaying treatment can lead to chronic issues, tension headaches, and even nerve-related pain.

WHAT YOU CAN DO TO IMPROVE NECK PAIN

The good news is that with a few targeted changes, you can dramatically reduce neck pain and improve your overall comfort.

1. Fix Your Desk Setup

• Keep your monitor at eye level—your neck shouldn’t have to crane forward or downward.

• Ensure your chair supports your back and allows your feet to rest flat on the floor.

• Use a keyboard and mouse that allow your arms to rest naturally at your sides.

For more information about requirements for display screen equipment, click here. 4

2. Move Regularly

• Take movement breaks every 30 to 60 minutes. This could be as simple as standing up, stretching, or walking around the room.

• Gentle neck stretches and shoulder rolls can make a big difference when done consistently.

3. Try Targeted Therapy

• Physiotherapy: Manual therapy, posture correction, and tailored exercises 5 can help restore movement and reduce pain.

• Acupuncture: Particularly effective for reducing muscular tension and referred pain. Many of our patients find relief with acupuncture even when other treatments haven’t helped.

DON'T JUST TAKE MY WORD FOR IT

Here’s what a few of our clients have said after receiving treatment for neck pain:

"After struggling with severe tension in my neck and shoulders, causing me migraines, Nick spent time understanding my ongoing issues and made sure to target the problematic areas. Since the session, the tension has hugely improved and I haven’t had any migraines since! Definitely will be going back." Ellie – Choose Health Client

 "I saw Nick due to an episode of bad neck pain. He was thorough in his examination and determining the appropriate form of treatment. Following acupuncture, the pain and stiffness had gone." Jane – Choose Health Client

YOU DON'T HAVE TO LIVE WITH IT

Neck pain doesn’t have to be your “new normal”. You can feel better with a few simple changes and the right support.

If you’ve been putting up with neck stiffness or discomfort and you’re ready to feel better, we’d love to help.

We offer a free 15-minute phone call with a physio—no pressure, just a chance to ask questions, talk through your symptoms, and see what support would be most helpful. Whether you’re interested in physiotherapy, acupuncture, or simply want to understand your options, we’re here for you.

Click here to book your free call with a physio and take the first step toward living pain-free.

CONCLUSION

Neck pain and stiffness are more than just a nuisance—they’re a sign that your body needs some attention. Whether it’s stress, poor posture, or long days at your desk, the good news is that relief is possible. By making simple adjustments, staying active, and getting expert support when needed, you can prevent neck pain from taking over your day—or your life.

Start small, get support, and feel better. We’re here to help when you’re ready.

If any of the exercises above make your symptoms worse, then stop and speak to a health professional.

REFERENCES

1. Randi Mork, Helle K Falkenberg, Knut Inge Fostervold, Hanne-Mari Schiøtz Thorud (2020) Discomfort glare and psychological stress during computer work: subjective responses and associations between neck pain and trapezius muscle blood flow. Internal Archives of Occupational and Environmental Health. https://pubmed.ncbi.nlm.nih.gov/31286223/

2. Somaye Kazeminasab,  Seyed Aria Nejadghaderi, Parastoo Amiri , Hojjat Pourfathi , Mostafa Araj-Khodaei , Mark J M Sullman , Ali-Asghar Kolahi & Saeid Safiri (2022) Neck pain: global epidemiology, trends and risk factors. National Library of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC8725362/

3. GBD 2021 Neck Pain Collaborators (2021) Global, regional, and national burden of neck pain, 1990–2020, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021 (2021). The Lancet Rheumatology. https://www.thelancet.com/journals/lanrhe/article/PIIS2665-9913(23)00321-1/fulltext 

4. Legislation.gov.uk (2002) The Health and Safety (Display Screen Equipment) Regulations 1992 https://www.legislation.gov.uk/uksi/1992/2792#:~:text=The%20work%20chair%20shall%20be,in%20both%20height%20and%20tilt.

5. Steven P Cohen & W Michael Hooten (2017) BMJ. Advances in the diagnosis and management of neck pain. https://www.bmj.com/content/358/bmj.j3221.abstract