Why Does My Neck Hurt After Sitting at My Desk All Day?

This is something that we’ve been asked about by our patients all too often; why does my neck hurt after a full day at the office? While being stuck in any position for long periods isn’t good for you, prolonged sitting is a huge culprit. You see this type of problem in people who have office jobs and even students while studying. Over time you’ll see people end up with rounded shoulders and a “slouched” position from prolonged sitting. This is also seen when people wear bifocal glasses or who don’t have a workstation that is ergonomically sound, increasing the strain on their neck. 

So what makes a work station ergonomic?

Your workstation should be set up to have you in the most optimal seated position in order to avoid neck and back pain. 

• Computer monitor should be set 2 to 3 inches below the top of the monitor
• Monitor roughly an arms-length away
• Head and neck are straight with relaxed shoulders
• Elbows are at your sides and flexed to 90 degrees
• Knees level with your hips
• Chair with lumbar support
• Feet flat on ground or on a foot rest

The other important piece to the puzzle is remembering to get up and change positions every hour or so. Get up and take a walk or stretch! As stated previously, our bodies are designed for mobility, not a sedentary lifestyle! As you can see in the image to the left, our very own client care coordinator, Caeley, has to get up frequently to stretch and give her eyes a screen break. She tries to do this once every hour if possible. We also need to be conscious of our posture when we are in a standing position too. That means avoiding sagging through your shoulders, rounding your back, and placing your head and neck forward. We do live in a world full of technology, so this same principle also applies to using our cell phones and time spent on our tablets! Not only does poor posture wreak havoc on your neck, but it also contributes to lower and mid back pain too!

Some other things to consider too. If you’re answering phones, avoid holding the phone between your ear and shoulder, rather use a headset if possible. And if you don’t want to invest in a fancy office chair, you can also use a lumbar support pillow and a seat cushion to help transform a standard chair into something more comfortable. A versatile desk that you can use in sitting or standing is also another great option. 

So key points: take breaks! Change positions and be conscious of your posture not only when sitting, but going forward long term with all activities of daily living to lessen your risk for injury! If your desk job is causing pain and no amount of stretch breaks and posture checks seem to be helping, it’s time to make an appointment with a physical therapist that specializes in your exact areas of discomfort.