Pain Clinic & Regenerative Medicine

neck and upper back pain

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Spending hours in front of a computer can take a toll on your neck and upper back. For many desk workers, stiffness, muscle tightness, and headaches are common daily struggles. The good news is that small, consistent adjustments can help prevent pain and improve comfort throughout your workday.

Understanding the Problem

When you sit for long periods—especially with poor posture—muscles in your neck, shoulders, and upper back become strained. Over time, this can lead to chronic discomfort, reduced mobility, and even tension headaches. Common causes include:
  • Slouching or leaning toward the screen
  • Poor desk or monitor height
  • Minimal movement during the day
  • Stress-related muscle tension
Without intervention, this repetitive strain can worsen and lead to long-term musculoskeletal problems.

Simple Ergonomic Fixes

  • Monitor Position: Keep your screen at eye level and about an arm’s length away.
  • Chair Support: Use a chair that supports the natural curve of your spine. Your feet should rest flat on the floor.
  • Keyboard and Mouse Setup: Keep them close enough so your elbows remain relaxed at your sides.
  • Phone Use: Avoid cradling your phone between your ear and shoulder—use a headset or speakerphone instead.
These small changes can help maintain better posture and reduce strain throughout the day.

Move Frequently

  • Stand up or stretch every 30 to 60 minutes
  • Do gentle neck and shoulder rolls
  • Walk during breaks or while on phone calls
  • Practice “micro-movements” like shoulder shrugs or seated twists
Even short, frequent movement breaks can help your muscles recover and stay flexible.

Strengthen and Stretch

Targeted exercises can also improve your posture and resilience against desk-related pain. Focus on:
  • Chin tucks to strengthen neck muscles
  • Scapular squeezes to engage the upper back
  • Chest stretches to counteract forward shoulder posture
These simple moves can be done at your desk in just a few minutes a day.

When to Seek Help

If you experience persistent neck or upper back pain, it may be time to consult a pain management specialist or physical therapist. They can assess your posture, identify underlying issues, and provide treatments such as physical therapy, trigger point injections, or other interventions to relieve pain and restore function.

Takeaway

Preventing neck and upper back pain starts with awareness and proactive care. By improving your workspace setup, moving regularly, and strengthening supportive muscles, you can reduce discomfort and maintain a healthier, more productive workday. If you’re struggling with chronic pain related to desk work, our team can help. Contact Center for Pain Management to explore personalized treatment options and start feeling better today. [gravityform id=1 title=false description=false]