Spending long hours over a laptop or desk? Your neck and shoulders are doing a lot of heavy lifting…

Long hours at a desk or on a computer without taking the appropriate precautions are bound to leave your neck and shoulders tense and sore. Poor posture, stress, and repetitive movements all add to the strain, often leading to chronic discomfort that affects comfort, focus and productivity.

But now you don’t have to live with that constant tightness or stiffness. Read our guide until the end to learn proven physiotherapy tips that’ll help you ease shoulder and neck pain, and help you move more freely at work.

Understand the root of your pain

Work-related shoulder and neck pain usually comes from muscle imbalances and poor ergonomics. When you sit hunched over, your neck muscles stay tight while your shoulder and upper back muscles relax, and thus, weaken. Over time, this imbalance leads to tension, stiffness, and even headaches.

A physiotherapist can identify which muscles are overworked or underactive. At professional physio clinics like One Body LDN, you’ll get a detailed assessment and a personalised plan that focuses on correcting posture, strengthening weak areas, and improving joint mobility.

Correct your desk setup

Your workspace has a huge impact on your physical comfort. If your screen is too low or your chair too high, your neck and shoulders will bear the load. Adjust your desk so that:

• Your monitor is at eye level
• Your elbows rest at a 90-degree angle
• Your feet are flat on the floor or on a footrest

Even small adjustments can reduce pressure on your spine and muscles. Changing your setup helps your body maintain natural alignment throughout the day, and reduces fatigue.

Move regularly during the day

Sitting still for hours will inevitably tighten your neck and shoulder muscles. So try to move every 30 to 45 minutes. Stand up, roll your shoulders, and stretch your neck gently from side to side. These short breaks help maintain blood flow and reduce stiffness throughout your whole body.

In addition, simple exercises like shoulder blade squeezes or chin tucks can work wonders. They keep your posture strong and your muscles active, preventing discomfort before it builds up.

Strengthen and stretch key muscles

Physiotherapists recommend balancing strength and flexibility around your shoulders and neck. Strengthening your upper back muscles helps you sit upright, while gentle stretching releases tension in your neck and chest.

For instance, performing a doorway chest stretch or gentle neck rotations throughout the day can ease strain on these overworked muscles and tendons. Over time, these exercises train your body to hold a healthier posture even when you’re fully focused on work.

Manage stress and tension

Mental stress often shows up physically as neck and shoulder pain. When you’re tense, your muscles tighten, quietly worsening your pain. That’s why it’s important to keep in mind that breathing exercises, mindfulness, or quick stretches during work breaks can help your body relax.

If pain persists, targeted treatments like deep tissue massage or dry needling can help release stubborn knots and restore mobility. Physiotherapy doesn’t just treat pain, it helps prevent it from returning.

Staying pain-free and productive

Your work shouldn’t come at the expense of your health. By improving posture, adding movement breaks, and getting professional physiotherapy guidance, you can stay pain-free and perform at your best every day. Healthy habits built now will keep your body strong, flexible, and comfortable for years to come.