2 min readBy Healora Team

Desk Job Neck and Shoulder Pain: 6 Simple Stretches You Can Do at Work

Desk Job Neck and Shoulder Pain: 6 Simple Stretches You Can Do at Work

If your neck feels stiff by 4 pm and your shoulders creep up towards your ears, you're not alone. Hours of looking down at a laptop or phone put steady strain on the muscles of the neck and upper back. The good news: a few minutes of movement spread across the day can make a real difference.

Why desk work causes aches

When your head drifts forward to look at a screen, the muscles at the back of your neck and between your shoulders work harder to hold it up. Stay in that position for hours and those muscles become tired, tight and sore.

6 stretches for your workday

Move slowly and never push into sharp pain. Hold each stretch for 15–20 seconds and breathe normally.

  1. Chin tucks. Sit tall and gently pull your chin straight back, as if making a double chin. Hold for 3 seconds, release. Repeat 10 times.
  2. Side neck stretch. Tilt your right ear towards your right shoulder. For a deeper stretch, rest your right hand lightly on your head. Switch sides.
  3. Shoulder rolls. Roll your shoulders up, back and down in big slow circles 10 times, then reverse.
  4. Doorway chest stretch. Place your forearms on either side of a doorframe and step gently forward until you feel a stretch across your chest.
  5. Upper back stretch. Clasp your hands in front of you, round your upper back and push your hands forward, letting your head drop gently.
  6. Seated twist. Sit tall, place your right hand on the back of your chair and gently turn your upper body to the right. Switch sides.

Small changes that help

  • Raise your screen so the top is at eye level.
  • Keep your elbows close to your body and your feet flat on the floor.
  • Set a reminder to stand up and move every 30–45 minutes.
  • Hold your phone higher instead of looking down at it.

Where PainGo fits in

After your stretches, massage a small amount of PainGo into your neck and shoulders. The cooling-then-warming feel pairs well with gentle movement, and it's non-greasy, so you can get straight back to work.

See a doctor if neck pain follows an injury, comes with numbness or tingling in your arms, severe headaches or dizziness, or doesn't improve after a few weeks.

Neck painShoulder painOffice lifeStretching

This article is for general information only and is not medical advice. If pain is severe, follows an injury, or lasts more than a few weeks, please see a doctor.