Got 'Tech Neck' From Your Desk Job?

Your Physio Relief Guide

Neck pain, tight shoulders, and a sore lower back, sound familiar? 

If you spend most of your day at a desk, you're not imagining these aches. They're some of the most common issues we treat here at Back On Track Sports Physiotherapy. This guide is designed to provide you with the knowledge and tools to not only feel better but to prevent things from getting worse.

Throughout this guide, we will delve into key aspects of desk job pain, including:

• Why Your Desk Job Causes Pain (Tech Neck & More)
• Signs Your Body Is Under Strain
• Expert Physiotherapy Solutions for Desk Pain
• Simple Tips & Exercises to Try Today

This guide builds on our insights from physiotherapy for lower back pain, detailing how targeted care is crucial for daily discomfort.

Whether you're in an office or working from home, pain doesn't have to be your new normal. For personalised assessment and treatment, consider our expert musculoskeletal physiotherapy services.

Disclaimer

Important Note: The information provided in this blog post is for general educational and informational purposes only, and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any health condition. Always consult with a qualified healthcare professional, such as a physiotherapist or doctor, for personalised advice regarding your specific circumstances, health concerns, or before starting any new treatment or exercise program. Individual results and recommendations may vary.

Here are some of the most common questions our physiotherapists are asked about tech neck and desk job related pain. We aim to address your concerns and provide clear answers to help you find lasting relief.

Q1. How can I fix my posture at my desk?

Improving posture starts with your workstation setup. Adjust your chair so your feet are flat on the floor and your knees are at a right angle. Ensure your monitor is at eye level and your keyboard and mouse are close to you.

Q2. Can my tech neck cause headaches?

Yes, tech neck can definitely lead to headaches. The forward head posture and muscle tension in the neck and shoulders can irritate nerves, often resulting in cervicogenic headaches. A physiotherapist can help identify and treat these muscular and postural imbalances to reduce the frequency and severity of your headaches.

Q3. What are the best exercises for tech neck?

Chin tucks and gentle neck stretches are excellent exercises for tech neck. These help to strengthen the deep neck flexors and alleviate tension in the neck and shoulders. Consistency is key, so incorporate short exercise breaks throughout your day. For more demonstrations, visit our Exercise Hub.

Why Your Desk Job Causes Pain (Tech Neck & More)

Our bodies were not designed to sit in one static position for hours on end, which is exactly what often happens with desk work. This prolonged posture leads to a cascade of physical issues that cause tension and pain. This section will explain the primary causes of desk pain, from musculoskeletal issues to the modern concern of tech neck.

• The body is not designed for static positions.
• Prolonged sitting leads to muscle imbalances.
• Poor posture is a main culprit for pain.
• Tech neck is a modern form of neck strain.

Understanding the Effects of Prolonged Sitting

When you sit for too long, certain muscles tighten (like your chest and hip flexors) while others switch off and weaken (such as your glutes and core). This creates muscular imbalances, putting excess strain on your neck, back, and shoulders. These imbalances are a primary cause of daily discomfort and can increase your risk of injury.

• Sedentary work causes muscles to tighten and weaken.
• Muscular imbalances create excess strain.

What is Tech Neck?

"Tech neck" is the term for neck pain and stiffness caused by craning your head forward and down to look at screens. This posture puts a significant amount of stress on the cervical spine. While your head weighs around 5kgs in a neutral position, tilting it forward just 15 degrees can increase the load on your neck muscles to over 12kgs.

• Tech neck is strain from looking down at screens.
• Forward head posture puts stress on the neck.

Signs Your Body Is Under Strain

If you notice any of these signs, your desk setup or posture could be contributing factors. These are not simply part of the job; they are your body's way of signalling that it's time to take action and address the strain.

• Pain isn’t just part of the job.
• These signs indicate your body is under strain.
• It’s your body’s way of signalling a need for action.
• Ignoring these signs can worsen the issue.

Common Pain Points from Desk Work

Poor posture and repetitive movements can manifest as pain in a variety of areas. Recognising these signs early is key to effective management. Some of the most common symptoms include:

• A sore neck or tightness across your shoulders.
• An aching lower back or stiffness in the hips.
• Headaches that start at your temples or behind your eyes.
• Tingling or pain in your wrists or forearms (RSI).

Why You Shouldn’t Wait to Seek Help

It is important to recognise and acknowledge pain early. Pain is your body's way of letting you know that it is sensing something that might be harmful in the long term. Waiting and attempting a "DIY" approach may cause more damage, which is why it's essential to consult with a trained professional.

• Pain should be a warning sign, not something to fear.
• Waiting for pain to worsen can cause more damage.

Expert Physiotherapy Solutions for Desk Pain

You don’t have to live with daily discomfort. Physiotherapy can help reduce your pain, improve your posture, and keep you moving well, no matter how many hours you spend at your desk. Our expert physiotherapists in Glen Iris, Melbourne will work with you to understand the root cause of your pain.

• Physiotherapy helps reduce pain and improve posture.
• We identify tight, weak, or overworked muscles.
• We offer hands-on treatment and targeted exercises.
• Our solutions are practical and personalised.

Our Hands On Approach & Specific Treatments

Our physiotherapists begin with a thorough assessment of how your body is moving. We will identify tight, weak, or overworked muscles and provide a variety of hands on treatments to help reduce pain and improve mobility. These may include soft tissue massage, joint mobilisation, and movement based therapy. We also offer advanced treatments like dry needling and remedial massage to alleviate muscle tension.

• Soft tissue massage and joint mobilisation.
• Targeted dry needling and other therapies.

Personalised Exercises & Strengthening Programs

Beyond hands on treatment, a key component of our service is providing you with simple, targeted exercises to build strength and flexibility. Our programs focus on:

• Strengthening weak muscles (glutes, core, upper back).
• Improving flexibility in tight areas (chest, hips, hamstrings).
• Enhancing your posture and overall body awareness.

For tailored strength programs designed to support your work day, consider our Clinical Strength & Conditioning services.

Ergonomic & Postural Education

Everyone’s workday looks different, so your treatment should too. We offer practical, evidence based advice to improve your desk setup and work habits. As specialists, we guide you on ergonomic adjustments to your chair, desk, and monitor placement to maintain a neutral spine and reduce forward head posture and neck strain.

• Advice on chair, desk, and monitor placement.
• Strategies to maintain a neutral spine.

Simple Tips & Exercises to Try Today

Even with the best ergonomic setup, prolonged static posture can cause discomfort. Incorporating regular movement is essential for keeping your body healthy. These simple tips and exercises can be done at your desk to help you manage and prevent strain.

• Regular movement is essential to prevent stiffness.
• These tips are easy to do at your desk.
• Small changes can lead to significant pain reduction.
• Simple stretches and exercises make a big difference.

Effective Desk Ergonomic Tips

A proper ergonomic setup doesn't have to be complicated. By making small adjustments, you can prevent common office related injuries. Safe Work Australia recommends:

• Positioning the top of your screen at or just below eye level.
• Ensuring your chair provides good lumbar support.
• Keeping your keyboard and mouse close to you to prevent overreaching.

Quick Exercises & Stretches

Incorporating short movement breaks is more effective than taking longer breaks less often. Try these quick exercises at your desk to release tension and improve mobility:

• Chin Tucks: Gently tuck your chin inwards to stretch the back of your neck.
• Shoulder Blade Squeezes: Squeeze your shoulder blades together to activate your upper back muscles.
• Neck Rotations: Slowly and gently turn your head side to side to improve neck mobility.

For a library of easy to follow videos, visit our Exercise Hub at Back on Track Sports Physiotherapy.

Conclusion

Pain isn’t just part of the job, and it doesn’t have to be your new normal. This guide has provided you with a comprehensive overview of how expert physiotherapy solutions, ergonomic strategies, and simple exercises can help you overcome and prevent desk job aches and pains.

At Back On Track Sports Physiotherapy, your journey to moving better and feeling better is our priority. We are dedicated to providing personalised, evidence based care. 

Ready to take control of your comfort? Contact our expert team or book your appointment online to get your body back on track.

References / Resources

1. Hansraj, K. Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surg Technol Int. 2014 Nov; 25: 277-9. Available here.
   

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