Neck pain at the end of a working day is rarely a sign of damage. Most of the time it is a mix of holding one position for too long, a screen set a little too low, and the tension that comes with a busy week.
Five changes worth making
- Raise your screen so the top of it sits at eye level.
- Bring the keyboard close enough that your elbows rest by your sides.
- Take calls on a headset, not with the phone tucked into your shoulder.
- Stand up and move every 30 to 45 minutes, even for a minute.
- Try two or three gentle neck turns and shoulder rolls each hour.
When to get it checked
See a Physiotherapist if the pain keeps coming back, wakes you at night, or spreads into your arm with pins and needles. A proper assessment finds what is driving it and gives you a short routine that fits your workday.
This article is general information, not a diagnosis. If you're in pain, a Physiotherapist can assess you properly and tell you what will help.
