💻 Preventing Neck Pain at the Computer: Physical Therapy Tips for a Pain-Free Workday

Sara Mikulsky
3 hours ago
3 min read

If you spend hours working at a computer, you may be all too familiar with that nagging stiffness or ache in your neck. You’re not alone — neck pain is one of the most common complaints among office workers, and it’s often caused by poor posture, muscle fatigue, and prolonged sitting.

At Sara Mikulsky Wellness Physical Therapy, we help people take control of their workday wellness. The good news? Most computer-related neck pain is preventable with simple adjustments and a few healthy habits.

📍 Why Computer Work Hurts Your Neck

When you sit for long periods with your head jutting forward or shoulders rounded, it places extra stress on your neck muscles and joints. Even a slight forward tilt can double the load on your cervical spine. Over time, this can lead to:

Muscle tension and spasms
Cervical disc compression
Headaches
Reduced mobility and stiffness

This condition is often referred to as “tech neck” or “text neck.” It develops gradually but can become chronic if not addressed.

💡 5 Physical Therapy Tips to Prevent Neck Pain at the Computer

1.Perfect Your Desk Setup (Ergonomics Matter)

Your workstation should support healthy posture. Here’s what to check:

Monitor height: The top of your screen should be at or just below eye level.
Distance: Keep the monitor about an arm’s length away.
Chair support: Use a chair with good lumbar support. Sit back fully.
Keyboard & mouse: Your elbows should be bent at about 90°, wrists straight, shoulders relaxed.

✅ Pro Tip: Use a laptop stand or external monitor to elevate the screen if needed.

2.Keep Your Head Over Your Shoulders

The farther your head leans forward, the more strain on your neck. Think “ears over shoulders.” This simple cue can make a big difference.

🧠 Mindful reminder: Set a timer every 30–60 minutes to check your posture.

3.Stretch and Move Every Hour

Sitting still for too long is a major cause of neck tension. Microbreaks — just 1–2 minutes — can reduce muscle fatigue and keep your joints mobile.

Try these easy desk stretches:

Chin tucks: Gently draw your head back as if making a double chin.
Upper trap stretch: Tilt your head to the side and gently pull for a stretch.
Shoulder rolls: Roll your shoulders forward and backward 10 times.

🚶‍♂️ Bonus: Stand up and walk around the room during phone calls or between tasks.

4.Strengthen Your Postural Muscles

Weak upper back and neck stabilizer muscles contribute to poor posture. A physical therapist can guide you through exercises to build strength and endurance.

Effective exercises include:

Scapular squeezes
Wall angels
Prone Y/T/Ws
Theraband rows

5.Listen to Your Body

Neck pain is a sign something needs to change. Don’t wait for it to become severe or chronic. If you’re experiencing ongoing stiffness, headaches, or pain radiating into your shoulders or arms, it’s time to consult a physical therapist.

🧑‍⚕️ How Physical Therapy Can Help

Our team at Sara Mikulsky Wellness Physical Therapy specializes in treating and preventing neck and upper back pain caused by computer work. We assess your posture, movement patterns, and work habits to create a personalized plan that includes: