How Do I Stop My Neck From Hurting When I Sit At My Desk?

For several months, I have been visiting people in their homes, and I've gained significant insights from my patients about their learning needs. I'm amazed at how much quicker I can gather the necessary information to address their current issues and prevent future ones by observing their computer and desk setups. It immediately becomes clear why they are experiencing the specific pain or movement problem they contacted me to resolve. In the past, I would rely on patients to describe their daily activities, filtered by what they deemed important. Now, when I enter someone's workstation, they demonstrate their working posture, allowing me to identify crucial factors. I've noticed issues that might have otherwise gone undetected or taken longer to uncover. Here are three mistakes I've quickly identified for clients that were easy to correct and helped resolve their pain issues.

Mistake #1

Thinking you are committed to your chair

You have my permission to break up with your chair. If your chair is not working for you, kick it out. One client was working so hard to conform her body to fit the chair it was more work than getting rid of it and starting from scratch.

Your chair is simply something to put your butt on.

Your body needs to find a naturally neutral position to work from with active muscles in your trunk.

The single most important feature of a chair, to actually work from, is adjustable height. The best positioning for seat height is one that allows your feet to sit flat on the floor with your hips above your knees. This allows for an easier time obtaining a good pelvic and low back position as well as not closing down the knees and hips.

Mistake #2

Placing a second screen or device on your non dominant side

If you are using multiple devices or screens pay attention to how your are using your hands on keyboards and mouse's. Your hands dictate where your shoulders rest, which is the base of support for your neck. If you have hands on one side of your body working a mouse and you are turning your head toward the other side of your body to see a different screen you will cause a problem in your neck. Inevitably casuing your neck to hurt after a period of time at your desk. You have to think about where your hands and eyes spend most of their time.

One client was spending a lot of time with her dominant right hand on a mouse and keyboard on the left side of her body. Her eyes were simultaneously spending most of their time looking at the bigger screen in front of her. This created a compression on the right side of her neck and was creating her pain problem in her neck and shoulder. By simply repositioning her second screen and making a point to make use of the right hand on the right side of the body she was able to calm down her problem very quickly.

Mistake #3

Placing work lap top on high top kitchen counter at chest level

When the keyboard and mouse we are needing to place our hands on for long periods of time is too high, we tend to overuse muscles in the shoulders and neck. It won't take long to get sore in the shoulders from holding the weight of the arms, simply against gravity, while trying to mouse and keyboard. OUCH.

One client had her laptop on this high surface which was actually a good position for her vision and neck position but was a terrible position for her shoulders and arms creating a pain problem in her shoulder. Ideally, she should have a separate screen placed at the good height for her eyes and the keyboard on a lower surface a few inches above the thighs. This would require either buying a remote keyboard or a separate monitor for best positioning which is the inherent problem of always using a laptop.

Work smarter not harder.

Quit making these mistakes and stop wondering why your neck is hurting at your desk!

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About The Author

Meet Dr. Dawn, a dedicated doctor of physical therapy since 1995. She became an orthopedic specialist in 2000 with an Orthopedic Manual Therapy Certification and earned a Doctor of Science in Physical Therapy from Oakland University in 2016 demonstrating a strong commitment to lifelong learning. Dawn opened her own practice in 2020, offering concierge physical therapy services to the Metro Detroit area.

Dawn has extensive experience working with a diverse range of patients facing both orthopedic and neurological challenges, as well as high performing athletes. However she has a strong passion and vast knowledge for working on the spine. Her years of dedicated practice and advanced training have equipped her with remarkable skills in movement assessment and rehabilitation. She takes pride in guiding clients through all stages of recovery—from post-injury or surgery rehabilitation, to  adventure travel preparation and golf performance.

Dawn was a triple sport collegiate athlete competing in diving, sailing, and gymnastics. Post college, Dawn has participated in many athletic events: fitness competitions, triathlon and ironman competitions, open water swimming and backpacking. She has overcome many of her own injuries and setbacks, most recently a total knee replacement. She has applied  her expertise into her own recovery which enables her to relate to her clients in a unique and compassionate way.

Her passion is to spread the message of empowering people to live active lives and extend their living-well years to the max, through movement. Dawn walks the talk.