Why desk work causes pain
Long working hours, laptops on dining tables and back-to-back video calls keep the neck bent forward and the body still for hours. Tissues that stay loaded in one position become sensitive and stiff, whatever that position is. That is why the best posture is your next posture.
A 2-minute laptop setup checklist
- Screen: top of the screen at or just below eye level, about an arm’s length away. With a laptop, this means a stand plus a separate keyboard and mouse.
- Chair: sit back so the backrest supports your lower back; a small cushion or rolled towel helps on dining chairs.
- Feet: flat on the floor or a footrest, knees roughly level with hips.
- Arms: elbows close to your sides, forearms roughly level, shoulders relaxed.
- Phone: hold it higher rather than dropping your head, and use a headset for long calls.
- Breaks: stand up and move every 30 to 45 minutes; take some calls standing or walking.
5 movements to do during the day
These are gentle movements, not a treatment plan. Do them slowly, within comfort, a few times a day. Stop any movement that increases pain, tingling or numbness.
- Chin tucks: sitting tall, gently draw your chin straight back to make a “double chin”, hold 3 seconds, relax. 10 times.
- Shoulder-blade squeezes: draw your shoulder blades back and slightly down, hold 5 seconds. 10 times.
- Upper-back extension: hands behind your head, lean back gently over the top of your chair backrest, then return. 8 to 10 times.
- Standing hip-flexor stretch: stand in a lunge position, tuck your hips under until you feel a stretch at the front of the back hip. 20 to 30 seconds each side.
- A walk: 3 to 5 minutes around the house or office. Movement is the best reset of all.
When to see a physiotherapist
See a physiotherapist if pain lasts more than two weeks despite these changes, keeps coming back, disturbs your sleep, or spreads into an arm or leg with tingling or numbness. See a doctor urgently for neck pain with dizziness, problems speaking or swallowing, clumsy hands, or after an injury.
At Jeev we assess the neck, back and shoulders, look at your actual work setup (bring a photo of your desk), and build a short exercise plan that fits around your working day.
This article is general information and does not replace an in-person assessment. If you are unsure whether it applies to you, ask a physiotherapist or doctor.