By Damian Poustie, Osteopath and Clinical Director, Premier Sports Medicine.
For neck and shoulder discomfort that builds during desk work, start with regular position changes and a setup that lets you work comfortably. If pain is restricting movement, disturbing sleep or making work difficult, physiotherapy or osteopathy can provide treatment and individual guidance.
For local care, see Premier’s neck pain assessment and treatment page, with options in Fitzroy North, Brunswick and Thornbury.
Five practical changes to try at work
1. Break up long stretches at the desk
Use natural breaks between tasks to change position or take a short walk. A reminder can help if you tend to work without pausing. The aim is to vary your day, not to hold one position for hours.
2. Bring your work closer
Adjust your screen so you can read it without repeatedly leaning forward or turning your head. Keep frequently used items, including your mouse and keyboard, within a comfortable reach. If you use a laptop for extended periods, consider a separate keyboard and mouse so the screen can be raised independently.
3. Make calls and meetings less static
When the task allows, change position during calls or take a short walking meeting. Use a headset or speakerphone rather than holding a phone between your ear and shoulder. Choose options that feel comfortable and suit your workplace.
4. Keep movement gentle
For ordinary neck discomfort not caused by an accident or injury, gentle natural movement may help. Avoid forcing a stretch or continuing an exercise that makes symptoms worse. Ask your practitioner for advice if movement is painful or restricted.
5. Notice the pattern
Write down which tasks bring on symptoms, when they settle and whether you also have headaches or arm symptoms. A photo of your desk setup can help your practitioner give specific advice. This is more useful than buying equipment without knowing what needs to change.
For more workstation guidance, see WorkSafe Victoria’s computer and telephone setup advice.
Connect workplace changes with your treatment goals
Choose a task you want to manage more comfortably, such as reading your screen, concentrating through a meeting or turning to speak with a colleague. Note whether a setup or movement change helps that task, rather than trying to hold a perfect posture all day.
At Premier, your usual written treatment plan records the diagnosis or working diagnosis, findings, goals and planned care. Treatment and rehabilitation are selected around your assessment and reviewed response. A photo of your workstation can help the discussion, but equipment alone cannot diagnose or solve every source of pain.
For additional movement ideas, see the desk-worker exercise resource. These examples need to suit your symptoms; stop an exercise that worsens pain or causes arm symptoms and ask for advice. For general guidance on gradual movement, read NHS inform’s neck-exercise information.
When should you book treatment?
You can seek help when neck pain is interfering with work, sleep or everyday movement. You do not need to wait until you have tried every desk adjustment or stretch. Equally, if treatment helped before, you can return for care without assuming you need a long rehabilitation program.
At Premier, your first appointment combines assessment and suitable treatment with your consent. Care may include soft-tissue techniques, joint mobilisation, mobility work and practical advice. Your practitioner will explain the options and review whether further appointments are needed.
What if headaches are part of the problem?
Tell your practitioner about the headache pattern as well as your neck symptoms. For more on the care available, visit our headache treatment page.
When should you seek medical help instead?
Call 000 for neck pain following major trauma, or with sudden weakness, difficulty speaking or walking, or a sudden severe headache. Seek urgent medical advice for fever with neck stiffness, new numbness or worsening neurological symptoms. These are not situations to manage with desk adjustments.
General health information: Healthdirect’s neck pain guide. These suggestions do not replace advice for your individual symptoms.
Make work feel more manageable
Explore neck pain treatment at Premier, book online or call 03 9481 7794 for help choosing a practitioner.
About the author
Damian Poustie is an osteopath and Clinical Director at Premier Sports Medicine. This article provides general information and does not replace assessment or advice for your individual symptoms.
