Neck pain while working on your computer? Here's what helps

It's 6 PM. You've been at your computer all day. Your neck feels stiff and your shoulders are up near your ears. Sound familiar? Your desk may be the problem.

Signs your desk is the problem

• The pain gets worse through the day and is better at weekends.
• Your neck feels stiff when you turn your head.
• One shoulder feels tighter than the other.
• You get a dull headache by evening.
• You lean forward towards the screen.

The further your head leans forward, the harder your neck has to work.

A 5-minute desk reset

Do this once or twice a day. Move slowly and stop if it hurts.

Chin tuck. Sit up straight. Gently pull your chin back. Hold for a few seconds. Do it five times.

Shoulder drop. Lift your shoulders up to your ears, then let them fall. Do it five times.

Shoulder roll. Roll your shoulders back in big, slow circles.

Side stretch. Tilt your ear towards your shoulder. Hold for a few breaths. Switch sides.

Screen check. Raise your screen so the top is at eye level.

When to get help

If your neck stays stiff, a deep tissue massage works slowly on tight neck and shoulder muscles. For small sore spots that cause headaches, try trigger point therapy. If the pain came after an injury, or your arms feel numb or weak, see a doctor first.

Frequently asked questions

Why does my neck hurt after computer work?

Looking down at a screen makes your neck work harder to hold your head up.

What is the best massage for neck pain?

Deep tissue for tightness, or trigger point therapy for sore spots.

How can I stop neck pain at my desk?

Raise your screen, take breaks and do simple neck stretches.

Is using my phone just as bad?

It can be. Hold your phone up at eye level and take breaks.