Neck pain and headaches from computer work
A stiff neck, pain between the shoulder blades and a headache by the afternoon. If you work at a computer, you probably know the feeling. Your neck carries a head that weighs around five kilograms – and when you push it towards the screen all day, the neck and shoulder muscles pay the price. What can you do about it?
Why your neck hurts at the computer
After long hours at a screen most people gradually slump: the head moves forward, the shoulders rise and roll in, the chest sinks. In this position the muscles at the back of the neck and upper back have to work several times harder to hold the head up. The result is:
- stiffness and pain in the neck,
- pain between the shoulder blades,
- reduced neck mobility (for example when turning your head),
- sometimes tingling in the arms.
Headaches coming from the neck
Overloaded neck muscles can cause a so-called cervicogenic headache – it typically starts at the back of the head and spreads to the temples or behind the eyes, often gets worse during the day and is linked to head position. Unlike a migraine, it usually does not come with nausea or sensitivity to light. This type of headache often responds well to physiotherapy.
How to set up your workstation
- Monitor – top edge at or slightly below eye level, about an arm’s length away.
- Laptop – put it on a stand and use a separate keyboard and mouse.
- Chair – feet flat on the floor, knees at roughly a right angle, lower back supported.
- Arms – forearms supported, shoulders relaxed, keyboard and mouse close to your body.
- Phone – do not hold it between your ear and shoulder; use headphones for longer calls.
A detailed guide is in our article on setting up your office chair.
Short exercises during the day
Do them every hour – they take a minute or two:
- Chin tucks – sit up straight and gently draw your chin back as if making a “double chin”. Hold 3 seconds, 8–10 repetitions.
- Shoulder rolls – slowly roll your shoulders backwards, 10 times.
- Neck stretch – tilt your head towards your right shoulder and let your left arm hang loose. Hold 20–30 seconds, then switch sides.
- Chest opener – standing or sitting, clasp your hands behind your back and gently draw your shoulders back and down. Breathe, 20 seconds.
- Look into the distance – every 20 minutes look out of the window for 20 seconds. It helps your eyes and your neck.
Exercise without pain. If the pain gets worse during an exercise, stop.
When to see a physiotherapist
- the pain lasts more than a few weeks or keeps coming back,
- you get frequent headaches linked to your neck,
- your neck movement is clearly restricted,
- pain or tingling radiates into your arm.
In physiotherapy we find out which muscles are overloaded and which are not working, release restricted joints and soft tissues and put together a short exercise routine you can do at the office.
See a doctor immediately if you have a sudden, very severe headache, neck pain after an injury, weakness or numbness in your limbs, or problems with speech or vision.
For companies
Neck and back pain from office work affects whole teams. We offer services for companies – from on-site consultations to ergonomics and exercise for employees.
Frequently asked questions
Will a massage help? A massage relieves tension, but unless your working position changes and you start exercising, the problems usually come back.
Is a standing desk better? What helps most is changing positions. Standing all day is no better than sitting all day.
How many sessions will I need? It depends on how long you have had the problem and what causes it. A few visits and regular home exercise are often enough.
This article is for general information only and does not replace a medical examination or an individual consultation with a physiotherapist.