Sitting at your desk doesn’t need to be a pain in the neck | Physio Jake Pallpratt

Without the right desk set up, your neck may be in an unhealthy position causing the muscles and joints to become stiff and painful.

Not to fear! Neck pain doesn’t need to be a symptom of sitting in the office all day.

Implement the following tips and mobility exercises to aid in decreasing your neck pain and stiffness.

1. Posture

Ensure that your posture while working allows you to have the best chance to support your neck and shoulders. Sit up tall, move your chair in close to the desk and put your chair at a comfortable height (not too low).

2. Thoracic extension

Your thoracic spine sits directly below your neck (cervical spine) and can often contribute to any neck issues. Allowing your body to adequately perform these following movements will add to the functional mobility of your spine.

  1. Find a rolled-up towel and place on the floor
  2. Lay directly on the towel with it in the middle of your shoulder blades, perpendicular with your spine, stay in the same position for 1-2 minutes

3. Thoracic Rotation

  1. Laying on your side, place your knees at 90 degrees to your hips
  2. Have both hands together
  3. Leaving your knees in the same position, rotate one arm across your body trying to get it flat on the floor, hold for 10-15 seconds
Physio Exercise
Sore Neck Stretch

4. See one of our physiotherapists

The best thing you could do is to visit one of our physiotherapists for a thorough assessment, from there our physiotherapists can provide individualised treatment to help get on top of your neck pain.

Hit the BOOK NOW button to book online with one of our Physio’s.