Dealing with Neck Pain from Work?
Neck pain from long hours at the office isn’t just an inconvenience—it’s a slow-building problem caused by poor posture, muscle fatigue, and lack of movement. Continue below as I’ll break down how to prevent, address, and treat office-related neck pain before it takes a toll on your work and well-being.
Step 1: How to Fix Your Posture
Fixing your posture isn’t as simple as just remembering to “sit up straight” throughout the day. Trust me—I’ve yet to meet a patient who can magically maintain perfect posture by willpower alone. Sure, you might straighten up for a few minutes, but before you know it, you're slumping right back into that familiar hunch. The real secret? Using the right tools that do the work for you.
Check out a video from Core’s Youtube page below, in this video I break down the best posture-correcting tools and why they actually work. These small changes can make a huge difference in reducing pain and improving posture—without you having to think about it. Here’s a quick rundown of my top picks for improving your office ergonomics:
✅ Lumbar roll – Instantly supports your lower back, keeping you upright without effort.
✅ Adjustable monitor – Brings your screen to eye level, so you’re not stuck in a forward head posture.
✅ Sit-to-stand desk – Lets you switch between sitting and standing, reducing strain from staying in one position too long.
✅ Walking pad – Keeps you moving throughout the day, preventing stiffness and boosting circulation.
Video on How to Improve Your Office Setup
Step 2: Try These Exercises
Now that your workstation is set up for better posture, it’s time to tackle the tension that’s been building in your muscles and joints. Sitting for long hours wreaks havoc on your body, and there are a few key areas that take the brunt of the damage. Here’s where most people hold way too much tension—and why it’s causing you pain:
🔥 Upper Trapezius (Trap Muscles): These big muscles on top of your shoulders help support your neck and control shoulder movement. The worse your posture, the tighter they get, leading to stiffness, soreness, and even tension headaches.
🔥 Levator Scapulae: This sneaky muscle runs from your inner shoulder blade to the base of your skull. When it tightens up, it can limit your neck mobility, cause muscle knots, and leave you feeling like you’re carrying the weight of the world on your shoulders—literally.
🔥 C6-T2 (Where Your Neck Meets Your Shoulders): As your head drifts forward, the stress on this spinal region skyrockets. Over time, this pressure can cause serious stiffness, pain, and even nerve irritation that radiates down your arms and hands.
The good news? You can undo this damage. Check out the video below for three simple exercises to release tension, restore mobility, and keep your neck and shoulders pain-free.
Three Easy Exercises for Neck Pain
Step 3: Seek Treatment
You’ve optimized your workstation, stretched tight muscles, and loosened up your joints—but those stubborn aches and pains won’t quit? It might be time to take the next step and seek treatment. Desk work puts a ton of stress on your spine, and I typically focus on three key areas that take the biggest hit: the mid-back, upper back/lower neck, and upper neck. These regions absorb the most strain from hours of sitting, leading to stiffness, discomfort, and even headaches. In the video below, I’ll show you exactly how I treat office-related neck pain and help my patients get lasting relief. If you—or someone you know—are tired of dealing with nagging pain from long hours at a desk, reach out! I’d love to see how I can help you feel better and get back to working without the pain holding you back.
