Sitting at a desk all day may seem like a low risk activity that’s not likely to cause physical problems, but this isn’t the case. In fact, a high proportion of desk workers have work related muscle neck and shoulder pain and discomfort, often due to poor posture at work. Poor desk posture can lead to muscle imbalances, changes to spinal alignment and muscle tension.

Neck and shoulder pain due to muscle imbalances

When all our muscles have the right balance of strength and flexibility, we have good posture and the stress on joints is at a minimum. Over time, poor desk posture leads to muscle imbalances, with some muscles becoming over-tight and becoming weak. This causes a range issues.

For example, leaning over your desk can cause muscles in your back which hold your shoulder blades in place to become weak and stretched, while your chest muscles become tight. This can lead to two problems:

The weakness in the back muscles makes them susceptible to injury if you do any lifting or carrying.
Even when you get up from your desk you will find it hard to stand with your shoulders back. If you can’t hold your shoulders back then your head will be facing slightly down towards the floor, which means tilting it back (extending your neck) just to be able to see where you’re going! Although you may not be aware you are having to do this, you are causing unnecessary stress on the spinal structures of your neck. It’s also likely to lead to muscle tension and muscle fibre adhesions (“knots”) which may cause pain and headaches.

Neck and shoulder pain due to muscle tension

Sometimes, especially if we’re stressed or anxious, it can be hard to let muscles relax properly. We tend to hold them in a slightly contracted state – in other words, we hold on to tension. Muscle tension in the upper back and neck is a very common problem. It’s often caused by stress or anxiety, but can also be caused by poor posture. If you sit for long periods with your shoulders hunched for example, you’ll be putting unnecessary strain on some of your neck and shoulder muscles, which will lead to tension. Shoulder and neck tension causes pain and discomfort and can lead to tension headaches. Continuous tension may also lead to muscle adhesions which cause even more pain. Adhesion don’t generally just go away – one of the main benefits of massage is that it breaks down adhesions.

What you can do about it

Have good desk posture

This is easier said than done of course. You may have already developed bad posture and muscle imbalances and so sitting with good posture takes effort. And if your work is stressful, or you need to concentrate, it’s easy to forget about your posture. It will take time to get into better habits and correct posture changes. Things to focus on:

Keep your shoulders down and pulled back.
Don’t slump around your middle – keep your core muscles engaged.
If you’re using a screen, make sure it’s at a comfortable level and you don’t have to flex or extend your neck.
If you’re doing paperwork, you will have to look down at your desk, so make sure you take frequent breaks to give your neck muscles a rest.
Avoid crossing one leg on top of the other – it encourages you to slump.
Also avoid having your feet under your chair with your heels raised – your calves are contracted in this position and will become shortened. Have your feet flat on the floor.

Exercise and stretch

Having a regular exercise program will help to maintain your joint mobility and muscle length. Ideally, to offset the effects of sitting for long periods, you should do something where you’re in an upright position, like walking, running, training with free weights or dance based exercise.

Stretching your muscles regularly helps to maintain good muscle balance. For desk workers, stretching the chest and hamstring muscles is especially good.

Massage

Massage releases muscle tension, as well as breaking down adhesions. If you do desk work, regular massage will help your muscles stay relaxed and also help you to maintain good posture.

Book a massage to help with posture related neck and shoulder pain

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