Why Desk Work Causes Neck and Shoulder Pain
If you spend most of your day sitting at a computer, you’re not alone — and neither is the neck and shoulder pain that comes with it. Prolonged sitting, especially with poor posture, puts constant strain on the muscles of your upper back, neck, and shoulders. Over time, this leads to tightness, tension headaches, and reduced range of motion.
At The Back Clinic, we see patients every day who are dealing with pain that started at their desk. The good news? A few simple stretches throughout your workday can make a real difference.
5 Stretches to Try Today
1. Upper Trapezius Stretch
Sit tall in your chair and gently tilt your right ear toward your right shoulder. Place your right hand on top of your head for a gentle assist — don’t pull, just let the weight of your hand deepen the stretch. Hold for 20–30 seconds, then switch sides. This targets the upper trapezius muscle, one of the most common sources of neck tension.
2. Chin Tucks
Sitting with your back against your chair, draw your chin straight back as if making a double chin. Hold for 5 seconds, then release. Repeat 10 times. This strengthens the deep neck flexors and counteracts the forward-head posture that develops from looking at screens.
3. Doorway Chest Stretch
Stand in a doorway and place your forearms on either side of the frame, elbows at shoulder height. Step forward gently until you feel a stretch across your chest and the front of your shoulders. Hold for 20–30 seconds. This opens up the pectoral muscles, which get tight and shortened from hunching over a keyboard.
4. Seated Thoracic Rotation
Sit sideways in your chair. Place both hands on the back of the chair and gently rotate your upper body toward the chair back. Hold for 15–20 seconds, then switch sides. This mobilizes the thoracic spine, which stiffens from prolonged sitting.
5. Shoulder Blade Squeezes
Sit or stand with your arms at your sides. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds, release, and repeat 10–15 times. This activates the muscles between your shoulder blades that weaken with desk posture.
When Stretching Isn’t Enough
These stretches are a great starting point, but if your pain persists, worsens, or is accompanied by numbness or tingling in your arms or hands, it’s time to see a physical therapist. Chronic neck and shoulder pain often has underlying causes — like a cervical disc issue or nerve compression — that stretching alone won’t resolve.
At The Back Clinic, our therapists work with you one-on-one to identify the root cause of your pain and build a treatment plan tailored to your specific needs. With more than 40 years of experience and a commitment to individualized care, we help you get lasting relief — not just temporary fixes.
Ready to Get Help?
If desk-related neck or shoulder pain is affecting your quality of life, we’re here to help. Call us at (302) 998-4477 or schedule your evaluation online to get started.
