Desk Work Pain: Neck, Shoulders, and Upper Back
Hours at your computer create nagging pain across your shoulders, neck tension, and that heavy feeling in your arms. The problem isn't how you sit - it's lack of variety in how you move throughout your day.
Not sure if this approach is right for you? Book a free 15-minute call to discuss.
Why Desk Work Can Create Pain
It's not sitting itself that's the problem. It's sitting in the same position for hours, day after day, without variety.
Add to that: back-to-back calls, stress, deadlines, skipped lunches, lack of sunlight, and the way you unconsciously hunch over your laptop when concentrating. Your body adapts to what you do most - and if you spend 8-10 hours a day at a desk, that's what it adapts to.
What I commonly see
Pain across the top of your shoulders (upper trapezius) that radiates into your neck and the base of your skull. Sometimes it travels down between your shoulder blades or into your arms.
Elbow pain often appears alongside neck and shoulder tension. Many people assume it's tennis elbow, but it's usually a consequence of not using your whole shoulder complex properly - poor coordination between your shoulder blade and arm movements.
Your arms and head feel heavy. The pain is nagging and achy, always there in the background.
Sometimes there are sharper symptoms - nerve-related sensations down your arms, or sudden muscle spasms around your neck.
What's actually happening
Sitting slouched over your laptop over time changes the relationship between your chest muscles and upper back. Your breathing pattern changes, which influences tension in your neck and upper back muscles. This gradually affects how your arms and shoulder blades move.
Limited trunk mobility means your whole upper body becomes stiff, and your shoulders and neck bear the brunt of it.
Understanding Your Body's Adaptations
What I'm looking at
I watch how your shoulder blades move when you lift your arms, whether your upper back has lost mobility from being flexed all day, and how your neck muscles are compensating for restrictions elsewhere.
I'm also looking at the coordination between your shoulder blade and arm - this is often where elbow pain originates, not at the elbow itself.
Your breathing pattern matters too. When you slouch for prolonged periods, your diaphragm can't move properly, so breathing moves higher into your chest. This creates more tension through your neck and shoulders.
We'll discuss
Your desk setup and daily routine. How long you sit without breaks. What your workday actually looks like - the calls, the stress, the posture you unconsciously adopt when concentrating.
I provide advice on ergonomics - standing desks, stability balls versus office chairs, monitor height, keyboard position, and any other questions you have.
But here's the truth - the setup matters less than you think. What matters more is movement variety, more often.
The real issue
It's not sitting or standing that's the culprit. It's lack of variety in your position during the day. Sitting for 8 hours straight is a problem. Standing for 8 hours straight would also be a problem.
Your body needs movement variety throughout the day, and I can help you find strategies that work for your circumstances.
How I Help with Desk-Related Pain
The hands-on work
I address the muscular tension that's built up in your upper back, chest, and neck. As sessions progress, we expand to your ribcage movement, spinal mobility, and breathing. We also address any core, lower back, or pelvic issues affecting your stability while sitting or standing.
Sometimes you'll feel significant improvement after the first session. The muscles relax, the heaviness lifts, movement feels easier.
The second session might feel less dramatic. That's normal. We're not just chasing the feeling of release - we're reinforcing new patterns.
The movement work:
We work on mobility and movement coordination for your upper back, shoulder blades, and arms. We'll use movements that improve muscle activation around your shoulder complex - waking up muscles that have switched off and relieving muscles that are overworking.
I'll introduce you to breathing pattern work that connects your upper and lower body, making you stronger and more resilient.
These aren't exercises to add to your already busy day. They're small movements you can integrate while you're working - at your desk or between meetings.
The habit change
This is the hardest part, and it takes longest.
The muscles relax first. Nerve symptoms (if you have them) take longer to shift, but that doesn't mean things aren't improving.
What takes longest is shifting ingrained postural habits and introducing healthier patterns. This continues well beyond our time working together.
What you need to do
Take movement breaks throughout your day. Not long - even 2 minutes every hour makes a difference.
Vary your position. If you sit most of the day, stand for some calls. If you use a standing desk, sit for focused work.
We'll work out what's manageable for you. You're not always in a position to change everything about your work environment or schedule. We start with what's in your control.
What Happens in Your Initial Assessment
Your first appointment lasts 60 minutes.
I'll assess how your upper back, shoulders, and neck move - how your shoulder blades coordinate with your arm movements and where your body has adapted to prolonged sitting. I'll also watch how you stand, sit, and move as a unit.
We'll discuss your desk setup, your typical workday, and the patterns you've noticed in your pain.
The session includes hands-on treatment to address tension and limited movement, and we'll work through mobility exercises you can use during your workday.
Between sessions, you'll practice these movements and begin to implement the habit changes we discuss.
How many sessions?
Typically 4-6 sessions for desk-related neck and shoulder pain.
You'll often feel relief after the first session, but we're working on lasting change, not just temporary relief. That takes time and consistent habit changes.
Want more detail? Read the complete guide to your first appointment.
“I've gone with pretty intense pain in my neck and back and after a session with Auste, it's like I've taken a magic pill! The pressure is always perfect, the technique spot on, and I genuinely leave feeling so much better than when I arrived. So grateful to have found you, Auste!”
— Aliya, London
Frequently Asked Questions
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It might help, but it's not the solution on its own.
Ergonomic adjustments are worth making - monitor at eye level, keyboard and mouse positioned properly, chair height correct. These reduce unnecessary strain.
But even with perfect ergonomics, sitting for hours without moving creates problems. The solution is movement variety throughout your day, not just better equipment.
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Standing desks can be useful if you use them properly - alternating between sitting and standing throughout the day.
Standing all day isn't better than sitting all day. Both are sustained positions without variety.
If you're considering a standing desk, start by standing for short periods (15-20 minutes) and build up gradually. Your body needs time to adapt.
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Many people feel significant relief after the first session - the muscular tension releases and movement feels easier.
But lasting change takes longer. We need to address the patterns that created the pain, not just the symptoms. This typically takes 4-6 sessions, with ongoing habit changes you continue independently.
Nerve symptoms (tingling, numbness) take longer to resolve than muscular pain, but improvement in these symptoms shows the situation is getting better.
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Yes. Even 2-minute movement breaks every hour make a significant difference.
Stand up, move your shoulders, rotate your spine, take a few deep breaths. You don't need a full exercise routine - just regular variety in position and movement.
The challenge is remembering to do it when you're focused on work. We'll discuss strategies that work for your specific situation.
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Not everyone has control over their workspace. You might work in a shared office, use company equipment, or not have budget for ergonomic furniture.
We focus on what's in your control: how you move throughout the day, breaks you can take, positions you can vary, habits you can change.
Often these matter more than expensive equipment anyway.
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Physiotherapy and massage both help desk-related pain, but the approach differs. Massage addresses muscular tension but doesn't usually include movement re-education or habit change work.
Physio focuses on exercises but may not include hands-on treatment in the same session.
My approach combines both - hands-on work to release tension and improve movement, with mobility work, corrective exercises and habit changes you implement during your workday. We're addressing both the symptoms and the patterns that create them.
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I don't bill insurance directly, but I provide detailed receipts you can submit for reimbursement if your policy covers osteopathy. Most private health insurance includes osteopathy coverage.
Ready to Book?
If desk work is creating persistent neck, shoulder, and upper back pain that's affecting your work and life, book an initial assessment and let's work out what your body needs.
Questions? Book a free 15-minute call.