Neck Pain from Desk Work – 3 Habits That Beat Gadgets

Neck pain is one of the most common reasons people see a physio in Newcastle — and with so many of us working at a desk, it’s no surprise.

When discomfort sets in, it’s tempting to look for quick fixes: new chairs, fancy gadgets, posture braces, or “miracle” desk setups. But while equipment can help, research shows that simple habits and movement strategies make a bigger difference for long-term neck health.

At Up N Adam Performance Training & Physiotherapy in Hamilton North, we work with office workers, students, and remote professionals every week. Here are three habits that consistently help.

Habit 1 – Move Every 30 Minutes

The human body isn’t designed for long periods of stillness. Even with the best chair and desk, sitting in one position too long places stress on the neck, shoulders, and spine.

• Stand, walk, or stretch every 30–40 minutes.

• Use phone reminders or a smartwatch nudge.

• Even 60–90 seconds of movement can reset muscle tension.

Think “movement snacks,” not marathon stretching sessions.

Habit 2 – Strengthen, Don’t Just Stretch

Tight muscles often feel like the problem — but weakness and fatigue are usually the underlying cause. Research supports strengthening exercises for reducing and preventing desk-related neck pain.

Examples include:

• Chin tucks against a wall

• Shoulder blade squeezes

• Light resistance band rows

• Dumbbell shrugs or lateral raises

These build endurance in the neck and shoulder stabilisers, so they can better handle the demands of desk work.

Habit 3 – Optimise, Don’t Overthink, Your Setup

Ergonomics matter — but perfection isn’t required. Instead of buying multiple gadgets, start with these basics:

• Screen height: top of the monitor at eye level.

• Chair support: back supported, hips slightly higher than knees.

• Keyboard/mouse: elbows bent ~90°, wrists neutral.

From there, it’s more about consistency than the fanciest equipment.

When to See a Physio

If you’ve had neck pain for more than 2–3 weeks, if it interrupts sleep, or if it’s affecting work focus, it’s worth seeking a physio assessment.

At Up N Adam, we:

• Screen for underlying joint/muscle contributors

• Use movement and strength testing (VALD dynamometer for shoulder/neck load tolerance)

• Build tailored programs with mobility + strengthening exercises

  
  

FAQs

Q: Will a standing desk fix my neck pain?

Not by itself. Alternating between sitting and standing helps, but habits matter more.

Q: Do I need expensive ergonomic equipment?

Not usually. Small adjustments and regular movement are often enough.

Q: Can physio help with desk-related headaches?

Yes. Neck stiffness can contribute to headaches — an assessment can help identify triggers.

Call to Action

If you’re working in Newcastle and struggling with neck pain, our physio team in Hamilton North can help you build habits that last longer than gadgets.

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com