Why it hurts
Your neck and shoulder muscles are built to move. Holding a similar position for hours, with your head forward and arms in front of you, keeps the same muscles working with little rest. Add stress, poor sleep or a long commute and the muscles stay switched on. The result is a heavy, tight feeling and sometimes tension headaches.
Is it your posture?
Posture matters, but not in the way many people think. There is little evidence of a single “perfect” position that prevents pain. A better rule is that your best posture is your next posture. Changing position regularly protects you more than sitting rigidly upright.
Changes that help
- Move every 30 to 45 minutes. Stand to take calls, walk to a colleague, refill your water.
- Set your screen so the top is around eye level, with your keyboard close enough that your elbows rest comfortably at your sides.
- Support your forearms. If they hang in the air, your shoulders work harder.
- Strengthen your upper back. Rows, shoulder blade squeezes and simple band work build resilience.
- Do not forget your breathing and stress. Slow breathing breaks can ease a clenched neck.
What treatment can add
Hands-on treatment to the neck, upper trapezius and between the shoulder blades can reduce tension and make movement feel easier. Myofascial release is a good fit for stubborn tightness, and sports massage suits muscle knots. We combine this with exercise and advice about your own desk set-up so the improvement lasts beyond the session.
Night-time habits
A pillow that keeps your neck roughly in line with your spine in your usual sleeping position is usually enough. You do not need an expensive gadget. If you wake with a stiff neck most mornings, tell us, because it is worth looking at how you sleep.