What desk and posture strain feels like
It usually builds through the working week and eases on weekends or holidays.
- Neck and shoulder tightness that builds through the day, often called tech neck
- Low or mid back stiffness after sitting
- Headaches that start at the base of the skull
- Tension across the upper back and between the shoulder blades
- Aching wrists or forearms from keyboard and mouse work
- Stiffness getting up after long meetings or drives
Common causes
Desk strain comes from how long you stay still as much as how you sit:
- Slumping or leaning towards the screen, and long periods in one position
- A screen that is too low, too far away or off to one side
- Laptops used without a separate keyboard and screen raiser
- Looking down at a phone or tablet for long stretches
- Long commutes on top of long days sitting
- Deadlines and stress, which tighten the neck and shoulders
- Less activity outside work
Good posture, and plenty of movement. A well set-up posture, with your back supported and your head balanced over your shoulders, puts less strain on your neck and back. Even a good posture tires you if you hold it for hours, so changing position often matters too.
How we care for desk and posture strain
Every plan follows the same five steps, adapted to you and your workday.
Assess
We hear about your workday, set-up and commute, then check how your neck, shoulders and back move, and screen thoroughly so nothing is missed.
Explain
What we found, what is likely driving your aches, what we suggest, how long it should take and what it costs. Then you decide.
Treat
Hands-on care for the neck, upper back and lower back, which may include mobilisation, spinal manipulation and soft tissue work. We explain each technique and ask before we start.
Move
Stretches and strength exercises you can do between meetings, a movement-break plan, and simple changes to your workstation at work or at home.
Review
We retest how you move at set points, check what is working at your desk, and space out visits as you improve.
What the evidence says
A review of 27 trials in office workers, a strength training trial in computer workers, a neck pain clinical practice guideline and the NICE low back pain guidelines all put active care first. They support:
- Strengthening exercises for the neck, shoulders and upper back, which reduced neck pain in office workers, more so when aimed at those muscles
- Strength training of the painful muscles, which gave lasting relief, more than general fitness training on its own
- Staying active, with movement built into the working day
- Hands-on care, such as mobilisation, manipulation and soft tissue work, as part of a plan that includes exercise rather than on its own
That is how we practise: hands-on care to ease the stiffness, with exercise and movement at the centre of your plan.
What you can do at work and home
- Sit well. Back supported against the chair, feet flat on the floor and shoulders relaxed.
- Move every 30 to 45 minutes. Stand, walk to refill your water or take a call on your feet.
- Raise your screen so the top is at about eye level.
- Keep it close and central. About an arm's length away, straight ahead.
- Add a keyboard and mouse when you work on a laptop.
- Mix your positions. Sit, stand and walk through the day.
- Keep up your strength exercises. A few minutes most days, as set out in your plan.
- Build strength outside work with walking, the gym or sport.
Who we see with desk strain
- Office workers
Long days at a desk, with early and late appointments.
Care for desk workers- Working from home
Kitchen-table set-ups and laptops, with practical changes that do not cost much.
Care for desk workers- Students
Study, screens and exams, with care adapted for teens.
Paediatric chiropractic- Drivers and commuters
Long drives on top of long days, with simple changes for the car.
Low back pain
Questions about desk and posture strain
Can a chiropractor help with desk and posture strain?
Yes. We ease neck, shoulder and back stiffness with hands-on care, and give you simple exercises, movement breaks and desk changes that fit your workday.
What is the best sitting posture?
Sit tall with your back supported, feet flat on the floor, knees about level with your hips, shoulders relaxed and your head balanced over your shoulders, with the top of the screen at eye level. Even a good posture tires you if you hold it for hours, so change position and get up regularly too.
How high should my computer screen be?
The top of the screen should be level with or slightly below your eyes when you sit upright, about an arm's length away and straight in front of you.
Is a standing desk better than sitting?
It can help by giving you another position to move between. Standing all day is no better than sitting all day, so the benefit comes from switching between the two.
Do you have appointments before or after work?
Yes. We offer early and late appointments on weekdays, so you can fit care around your working week.
Do I need a referral?
No. You can book directly online or by phone.
Can I claim desk strain treatment on my health fund?
Yes, if your extras cover includes chiropractic. We accept private health insurance.
Related conditions and services
Sources
- Chen X, et al. Workplace-based interventions for neck pain in office workers: systematic review and meta-analysis. Physical Therapy. 2018;98(1):40-62.
- Andersen LL, et al. Effect of two contrasting types of physical exercise on chronic neck muscle pain. Arthritis and Rheumatism. 2008;59(1):84-91.
- Bussières AE, et al. The treatment of neck pain-associated disorders and whiplash-associated disorders: a clinical practice guideline. Journal of Manipulative and Physiological Therapeutics. 2016;39(8):523-564.
- National Institute for Health and Care Excellence. Low back pain and sciatica in over 16s: assessment and management (NG59).
- Healthdirect Australia. How to improve your posture.
- Comcare. Computers and workstations.
This page is general information, not a diagnosis. Book an assessment for advice about your own situation.
