Neck pain is more common in office workers than any other occupation. It is the leading cause of disability amongst desk workers, commonly affecting women aged 30-50. The annual prevalence of neck pain in Australia is estimated to be around 15–20% of the adult population — which equates to roughly 4 to 5 million Australians each year, with around 50% of Australians experiencing neck pain at some point in their life.
What Is Neck Pain?
Neck pain refers to any discomfort, tension or stiffness in the neck area- particularly around the cervical spine which can include the vertebrae, muscles, joints, nerves, and discs between the base of your skull and shoulders. It can range from mild tightness to sharp stabbing pain or even radiating symptoms into your shoulders, arms or head.
Types of neck pain may include:
Acute neck pain: Lasts a few days to weeks, often due to injury, overuse, or poor posture.
Chronic neck pain: Persists for 3 months or more, often with underlying issues like degeneration or nerve involvement.
Symptoms may include:
- Stiffness or reduced range of motion
- Headaches
- Muscle spasms
- Pain with movement or after long periods of sitting
- Tingling or numbness down your arms if nerves are involved
What Causes Neck Pain At Work?
1. Poor Posture
- Slouching, hunching over a keyboard, or leaning forward to look at a screen puts stress on the neck muscles and joints.
- A “forward head posture” is especially common — where the head juts out in front of the shoulders, increasing strain on the cervical spine.
2. Prolonged Sitting
- Sitting for hours without breaks reduces blood flow, weakens postural muscles, and increases fatigue — all of which contribute to neck tension.
- Static positions lock your muscles in a shortened or lengthened state, leading to discomfort.
3. Poor Desk or Screen Setup
- A screen that’s too low, too high, or off to the side forces the neck into awkward positions.
- Keyboard and mouse placement can also affect shoulder and neck positioning, especially if they’re too far away or too high.
4. Laptop Use Without Accessories
- Using a laptop directly (on a desk or lap) causes you to look down for extended periods, straining the neck and upper back.
5. Stress and Mental Load
- High-stress environments can cause you to unconsciously tense your neck and shoulder muscles, leading to chronic tightness and pain.
6. Phone/Tablet Use
- Cradling the phone between your ear and shoulder or looking down at a phone (“tech neck”) puts extra strain on the neck.
Other Contributing Factors:
• Lack of regular movement or stretching during the day
• Inadequate upper/lower back support
• Poor lighting causing squinting or leaning in
• Weak core and postural muscles
Strategies To Help Your Neck Pain At Work:
1. Set Up Your Desk Ergonomically
- Screen height: The top of your monitor should be at eye level or level with the top 1/3 of your screen – about an arm’s length away.
- Chair support: Use a chair with good lower back support and ensure your back is fully supported.
- Keyboard & mouse: Keep them at elbow height, with elbows close to your body and wrists in a neutral position.
- Feet placement: Keep your feet flat on the floor or on a footrest.
2. Take Movement Breaks
- Aim for a 1–2 minute break every 30 minutes, or whenever you notice your posture begin to worsen.
- Stand up, walk around, roll your shoulders, or do light stretches.
- Consider using a sit-stand desk if available to vary your posture throughout the day.
- Tip: Have small glass of water on your desk causing you to repeatedly get up to refill it.
3. Strengthen and Stretch – even 5 minutes a day can make a huge difference!!
Incorporate regular exercises to strengthen postural muscles and release tension in your neck and upper back:
- Chin tucks to strengthen the front of your neck, assisting with “forward head posture”.
- Neck and shoulder rolls & stretches
- Chest stretches for posture
Please consult a qualified healthcare professional for a proper assessment and personalised exercise program.
4. Use a Laptop Stand or External Monitor
If you’re using a laptop, pair it with a separate keyboard and mouse, and elevate the screen to eye level using a laptop stand or stack of books.
5. Be Mindful of Tech Use
- Avoid prolonged phone or tablet use with your head bent down.
- Use headphones or speaker mode instead of cradling the phone between your shoulder and ear.
6. Manage Stress
Chronic stress contributes to muscle tension in the neck and shoulders. Try:
- Deep breathing exercises
- Short mindfulness sessions
- Stretch breaks during stressful parts of your day
If you do suffer ongoing stress it is best to seek advice from an appropriate health professional.
7. Stay Hydrated and Move Regularly
Tight muscles love hydration and blood flow. Keep water nearby and aim for regular movement throughout the day.
How Osteopaths Can Help Relieve & Prevent Your Neck Pain:
Osteopathy At Pillar Health
Neck pain is one of the most common complaints we see in desk-based workers at Pillar Health. Hours of sitting, poor posture, and screen time can take a serious toll — but our osteopaths are here to help. Here’s how:
1. Find the Root Cause
We start with a comprehensive history taking to explore the factors contributing to your neck pain. This may include:
- Your daily workstation set up
- Postural habits during work
- Stress levels & sleep quality
- Lifestyle & movement patterns
Understanding the full picture allows us to treat more than just the symptoms.
2. Detailed Physical Assessment
We assess your posture, spinal curvatures, neck and shoulder mobility, and muscle strength. This helps us pinpoint imbalances and areas of tension linked to prolonged desk work.
3. Osteopathic Treatment & Rehabilitation
We use a range of hands-on techniques to relieve pain, restore function & prevent reoccurrences, allowing you to work pain-free.
- Manual therapy: Includes soft tissue massage, joint mobilisation or manipulation, dry needling, and cupping to release tight muscles and improve joint mobility.
- Tailored rehab program: We build personalised programs to improve your neck strength, postural control and spinal mobility- with a focus on what is realistic for your busy workday.
- Clinical exercise classes: Our in-house reformer Pilates sessions are guided by your osteopath to complement your treatment plan. They are to assist with your strength, stability, mobility and prevent future flare-ups.
4. Personalised Management Plans for Desk Life
Our goal is to support long-term relief and prevention by tailoring a plan that fits your work and lifestyle. This may include:
- Ergonomic adjustments to your desk and screen setup
- Postural and movement strategies during your workday
- Easy stretching routines you can do at your desk
- Sleep, stress and recovery tips
- Self-care tools for flare-up management
When to Book an Osteopath Appointment
Book in with us HERE if you’re experiencing:
- Persistent neck stiffness or tension, especially at the end of the workday
- Sharp or shooting pain in the neck, shoulders or upper back
- Headaches when waking up, end of day, or after long hours at a screen
- Difficulty moving your head or looking over your shoulder comfortably
- Pain that worsens with sitting, typing or looking down at devices
- Tingling, numbness or aching that radiates into your arms or hands
Take the First Step Toward a Pain-Free Workday
Neck pain might be common for desk workers — but it’s not something you have to just “put up with.” That tight, nagging ache or end-of-day tension isn’t normal… and it can be fixed.
At Pillar Health, we help you get to the bottom of your pain and support you with hands-on treatment, personalised rehab, and practical advice that fits your work and lifestyle. Whether you’re stuck at a desk all day or constantly on the go, we’ll help you move better, feel stronger, and stop neck pain from holding you back.
You deserve to feel good at work — and we’re here to help make that happen.
Book your appointment HERE today