Neck pain has quietly become one of the most common aches of modern life. Whether you’re working on a computer, scrolling on your phone, or sitting in endless meetings, chances are you’re spending long periods in the same position. While our bodies are built for movement, prolonged positions—especially those that involve looking down or leaning forward—can place extra stress on the muscles, joints, and ligaments that support the neck.
Why does your neck get sore at work?
When you hold your head in one position for too long, the muscles that stabilize your neck have to work continuously to keep it there. Over time, this can lead to fatigue, tightness, and discomfort. A common example is desk work, where looking down at a laptop for extended periods increases the load on the neck. The farther the head moves forward from a neutral position, the harder those muscles have to work.
Poor posture can also develop gradually without you noticing. Slouching in a chair, craning your head toward a screen, or lying in bed while using your phone can all contribute to sustained strain. When these habits happen day after day, the neck can become stiff, sore, and more sensitive to movement. In some cases, prolonged positions may also trigger headaches or pain that spreads into the shoulders, upper back or even down your arm.
What can be done to avoid pain developing?
The good news is that small changes can make a big difference. Taking regular breaks to stand, stretch, or move around helps reset your posture and gives your muscles a chance to recover. Adjusting your workstation so that your screen is at eye level, keeping your shoulders relaxed, and holding devices closer to eye height can also reduce strain on the neck. Ultimately, the key is movement and awareness. Our bodies thrive on variety rather than staying locked in one position for hours at a time. By building simple habits—like checking your posture, changing positions often, and moving regularly—you can help keep your neck comfortable and reduce the risk of ongoing pain in everyday life.
When to seek help?
You might find you’re already experiencing regular pain at work and struggling to overcome it on your own. Physios are trained to thoroughly assess and determine the source of your symptoms and also the factors which have led to your pain onset. Once determined, there are a number of treatment options such as manual therapy and specific exercises that can be offered to help resolve your symptoms and get you back on track.
Our physio's are ready to help you understand the cause of your neck pain and find long lasting solutions to help. If you would like to make an appointment please book online or call the clinic.
Website: https://www.backinmotion.com.au/como
Phone Number: 9313 3414
This blog is written by Kylie Harris, Senior Physiotherapist at Back In Motion Como