Neck Pain at Work: Ergonomic Solutions From Our Physiotherapists

Neck pain is the second most common musculoskeletal complaint seen by physiotherapists, and it's reaching epidemic proportions in UK offices. The rise of remote working has, if anything, made things worse — with more people working from laptops without proper ergonomic setups.

Why desk work causes neck pain

The human head weighs approximately 5kg. For every inch your head moves forward from its neutral position over your spine, the effective load on the cervical spine increases significantly. When you look down at a laptop screen, that load can increase to the equivalent of 27kg — it's no wonder your neck aches.

Common causes of work-related neck pain

• Monitor positioned too low (forcing the head down)
• Laptop use without an external monitor or stand
• Holding the phone between your ear and shoulder
• Asymmetric mouse use without arm support
• Poor lumbar support leading to a slouched posture that affects the neck

Three exercises you can do at your desk

Chin tucks: Gently draw your chin back (creating a "double chin"), hold for 5 seconds. Repeat 10 times hourly. This is the single most effective exercise for office-related neck pain.

Shoulder blade squeezes: Sit tall, squeeze your shoulder blades together and down, hold for 5 seconds. Repeat 10 times.

Neck side stretches: Gently tilt your ear towards your shoulder until a stretch is felt on the opposite side. Hold for 30 seconds. Repeat on both sides.

If your neck pain is persistent, causing headaches, or radiating into the arm, a physiotherapy assessment is recommended. Our physiotherapists can conduct a full ergonomic review alongside treatment.