If you’ve ever struggled with neck pain from sitting at a desk, you know how distracting and uncomfortable it can be. Hours of sitting on Zoom calls can leave your neck feeling stiff, tight or sore for the next couple of hours or even the rest of the day. And while you may be thinking this is just par for the course when it comes to working a desk job, it doesn’t have to be 

With a few simple changes to your posture, desk set up and daily habits you can prevent neck pain from interfering with your productivity at work, as well as the activities you love doing outside of work. 

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Common causes of neck pain from sitting at a desk

• Poor posture: Slouching forward or allowing your head to push forward past your shoulders adds extra strain to the neck and upper back muscles while working

• Staying in one position too long: Holding the same posture for hours reduces blood flow and builds muscle tension. This can lead to stiffness and soreness in the neck

• Improper ergonomic set up: A monitor that’s too low, a chair without support, or a poorly placed keyboard can all force your body into positions that stress your neck while working

• Stress: Let’s be honest you’re probably not the most relaxed while working. Especially if you’re working long hours. Stress from your day can often show up physically in different areas of your body including the neck. This can cause people to clench their shoulders and tighten neck muscles throughout the day

How to set up your desk for neck pain relief 

If you really want to relieve neck pain while working at your desk long term, one of the most important things to consider is your work station set up. Making just a few simple adjustments can make a big difference in how your neck feels at the end of the day. 

Monitor at eye level: When setting up your work desk station your monitor or screen should be at eye level or slightly below. This will allow you the most comfortable posture and positioning to decrease stress on the neck while working 

Monitor arms length away: The ideal distance between you and your monitor is about arms length away. If your monitor is too far away it can lead to a forward head posture as you strain to look at the computer screen

Forearms bent to 90 deg: When the wrist and forearms are resting at your keyboard you ideally want your elbows bent to 90 degrees or slightly lower. If your desk is too too high your elbows will also be resting too high. This puts your shoulders in a position that can cause tension in the muscles in the neck area

Supportive chair: While you don’t necessarily need to go out and purchase an expensive ergonomic chair, you will want something that is comfortable and supportive. Picking a chair is unique to each individual based on their body and where they need the most support. However, when looking for a chair you want something that provides back support, reclines roughly 10 degrees from the upright position and has a high enough back to support the upper back and shoulders. This will be most helpful in decreasing stress on the upper back and neck area while working 

If working from a laptop I typically recommend getting a laptop stand to elevate the height of the screen. I also recommend an external keyboard to be able to comfortably rest your arms on the desk while typing

Best exercises to relieve neck pain while working

Getting up for regular breaks is important, but if you want to go a step further, adding intentional movements and stretches throughout the day can make a big difference in relieving neck pain while working 

Chin tucks: this exercise is great for helping to reverse the forward head posture position many of us find ourselves falling into throughout the work day

Upper trap stretch: this stretch helps to relieve tightness in the upper trap muscle that runs from the base of the neck down to the shoulder which can become tight from sitting for long hours

Scapular retractions: performing this movement helps to bring blood flow to the muscles in the upper back which help to support posture while sitting at your desk

Habits that support working without neck pain

Beyond posture and exercise, certain daily lifestyle habits play a key role in supporting your neck health and reducing neck pain from sitting at a desk.

• Daily movement: Even if you hit the gym for an hour a day, your body still feels the effects of sitting for eight straight hours. Breaking up long periods of sitting helps reduce stiffness, improve circulation, and keep your neck from tightening up. Aim to stand up and move every 60–90 minutes, and if possible, take a 10–15 minute walk outside once or twice a day to reset your posture and clear your mind.

• Changing positions often: Even if your posture starts out perfect, holding any position too long leads to stiffness, fatigue, and strain on your neck and back. Switching between sitting, standing, or simply adjusting your posture throughout the day keeps your muscles active, improves circulation, and helps prevent pain from building up. While a standing desk is not necessary for this, they can be helpful

• Fuel and hydrate: The only thing that makes long hours sitting at your desk worse is being under-fueled and dehydrated. Skipping meals or not drinking enough water can leave your muscles feeling tight, your energy crashing, and your body more prone to tension. Keep a water bottle nearby and aim for balanced meals and snacks to support both your focus and your overall health throughout the day.

• Stress management: The truth is stress has a huge impact on pain. When we are more stressed it makes our nervous system more sensitive to feeling pain. Things that didn’t used to feel uncomfortable or painful become more noticeable when we are stressed. Building in small moments of relaxation, like deep breathing, stretching, or mindfulness breaks, can help release that tension before it turns into pain. Try implementing these habits into both your work day and everyday life

How physical therapy can help long term

While posture changes, movement breaks, and daily habits can make a big difference, sometimes neck pain from sitting at a desk is a sign of a deeper issue, things like muscle imbalances, joint restrictions, or nerve irritation. If you notice your neck pain keeps coming back despite your best efforts, or starts interfering with your workouts and daily life, it may be time to get professional support.

A physical therapist can assess the root cause of your neck pain and build a personalized plan to restore mobility, strengthen weak areas, and prevent the cycle of pain. 

Ready to take the next step? Fill out this form and we can schedule a free 15 minute consultation to discuss more about how we can help support you in relieving your neck pain symptoms and keep you moving confidently for the long haul