Neck Pain Relief: Top Stretches and Posture Tips for Desk Workers

If you spend hours working at a desk or computer, you’re not alone—and neither is your neck pain. Neck and shoulder tension are among the most common complaints for remote and office workers alike. The combination of poor posture, forward head position, and minimal movement can all lead to stiffness, headaches, and chronic discomfort. Fortunately, a few small adjustments and quick stretches can make a big difference.

Why Neck Pain Happens

When you sit for long periods—especially with your head tilted forward toward a screen—your neck muscles have to work overtime to hold your head upright. Over time, this causes strain and tightness in the neck, shoulders, and upper back. Weak postural muscles and poor workstation setup can make the problem worse.

Easy Posture Fixes for Your Desk Setup

• Screen Height: Keep your monitor at eye level so your chin stays parallel to the floor.
• Chair Support: Sit back in your chair with your shoulders relaxed and feet flat on the ground.
• Keyboard & Mouse: Keep your elbows close to your body, bent at about 90 degrees.
• Take Breaks: Every 30–45 minutes, stand, stretch, or walk for at least one minute.

Simple Neck Stretches You Can Do Anytime

• Chin Tucks: Gently draw your chin back as if making a double chin. Hold for 5 seconds, repeat 10 times.
• Upper Trapezius Stretch: Sit tall, grasp the edge of your chair, and tilt your ear toward the opposite shoulder. Hold 20 seconds per side.
• Shoulder Rolls: Roll your shoulders backward 10 times, then forward 10 times to release tension.
• These simple movements help improve posture, increase circulation, and ease stiffness caused by prolonged sitting.

When to See a Physical Therapist

If your neck pain persists or interferes with daily activities, professional treatment may be needed. At Physical Therapy Partners in Cary, NC, our expert therapists identify the root cause of your pain and design personalized programs to relieve discomfort and restore movement. Contact our team today – we can help!