11 Nov Neck Pain and Headaches From Desk Work: Causes and What Helps

It starts as a dull ache across the tops of your shoulders by about 3pm. Then one morning you go to check your blind spot on the Canning Highway and your neck just won’t turn that far. By Friday there’s a headache sitting behind your eyes. If you spend your day at a laptop, in a West Perth office, at the kitchen bench or in a ute between jobs, this probably sounds familiar.

Here’s the honest answer first: desk-related neck pain is very common and it’s rarely a sign of serious damage. You also don’t need the “perfect posture” to fix it. Usually it’s less about how you sit and more about how long you stay still. A few small changes often make a noticeable difference.

Below is what tends to drive it, what you can change this week, and when it’s worth getting checked.

Is “bad posture” really the problem?

Posture gets a lot of blame, but research suggests there’s no single “correct” posture that prevents neck pain. The bigger issue is usually staying in any position for too long. Your neck and upper back muscles are built to move. When they hold your head in one spot for hours, especially with your chin poking forward towards a screen, they can become fatigued and sensitive.

Other common contributors include:

• Long hours without breaks, particularly during busy periods or deadlines
• A screen that’s too low (laptops are the usual culprit) or too far to one side
• Stress, poor sleep and jaw clenching, which can all increase muscle tension
• Low levels of exercise, or a sudden increase in upper-body gym work
• Phone use with your head tipped down for long periods

Neck pain and headaches: the connection

Some headaches start in the neck. These are known as cervicogenic headaches, and they’re often felt at the base of the skull, spreading up and over the head or behind one eye, usually on one side. Tension-type headaches are also common in desk workers and often feel like a tight band around the head.

We’ve covered these in more detail in our articles on cervicogenic headaches and 5 different types of headaches. Not all headaches come from the neck, so new, severe or unusual headaches should always be checked by your GP.

Six changes to try this week

1. Move every 30–45 minutes

Set a reminder to stand, roll your shoulders and look away from the screen. Even 60 seconds helps break up the load. Walking meetings and taking calls standing up count too.

2. Raise your screen

The top of your monitor should sit roughly at eye level, about an arm’s length away. If you work on a laptop, a stand plus a separate keyboard and mouse is one of the most useful upgrades you can make.

3. Bring your work closer

Keep your keyboard and mouse close enough that your elbows stay by your sides. Reaching forward all day loads the neck and shoulders.

4. Try simple neck and upper-back exercises

• Chin tucks: Gently draw your chin straight back, as if making a double chin, and hold for 5 seconds. Repeat 10 times.
• Shoulder blade squeezes: Squeeze your shoulder blades back and down, hold for 5 seconds, then repeat 10 times.
• Thoracic extensions: Sit tall, hands behind your head, and gently arch your upper back over the chair backrest.
• Neck rotations: Slowly turn to look over each shoulder, staying within a comfortable range.

5. Build strength outside work

Regular exercise, especially upper back and shoulder strengthening such as rows and band pull-aparts, may help reduce neck pain in office workers, according to a number of studies. If you train at a gym, an assessment can help tailor a program to your neck.

6. Look after sleep and stress

A supportive pillow that keeps your neck roughly in line with your spine, and some wind-down time away from screens, may help how your neck feels in the morning.

When to see a health professional

Book an assessment with a chiropractor or physiotherapist if:

• Neck pain has lasted more than a week or two, or keeps coming back
• Headaches are becoming more frequent
• You’ve lost range of movement, like struggling to turn your head when driving
• Pain, pins and needles or numbness travels into your arm or hand

Seek urgent medical care if neck pain follows a significant fall or car accident, or comes with a sudden severe headache, dizziness, changes to vision or speech, difficulty swallowing, fever or unexplained weakness.

At Beyond Health, a first visit includes a thorough history and a physical assessment of your neck, upper back and shoulders, including movement and neurological checks. Depending on what we find, care may include soft tissue therapy, joint mobilisation or adjustments, dry needling, and a short, practical exercise routine you can do at your desk. We’ll also talk through your workstation and training so you have a plan that fits your week.

Neck pain care in Applecross and Osborne Park

Our Applecross chiropractors are at 757 Canning Highway, handy for people working in Applecross, Canning Bridge and South Perth. Our Osborne Park clinic, at 454 Scarborough Beach Road inside Fitness Cartel, has both chiropractors and physiotherapists and is close to the Osborne Park business district, Herdsman and Glendalough. Find all our locations and opening hours on the contact page.

Neck pain FAQs

Can sitting at a desk cause neck pain?

Long periods in one position, especially with a low screen, can contribute to neck pain. Regular movement breaks, a well set-up workstation and upper-body strength can all help reduce the load on your neck.

Can neck problems cause headaches?

Yes. Cervicogenic headaches start in the neck and are often felt at the base of the skull or behind one eye. Not every headache comes from the neck, so new or severe headaches should be checked by a GP.

What’s the best sleeping position for neck pain?

Sleeping on your back or side, with a pillow that keeps your head roughly in line with your spine, suits most people. Sleeping on your stomach twists the neck and can aggravate symptoms.

Should I see a chiropractor or physio for neck pain?

Both chiropractors and physiotherapists assess and manage neck pain. Our services page explains our approach, or book a free screening assessment and we’ll help you decide.

How many sessions will I need for neck pain?

It depends on your history, how long you’ve had symptoms and your goals. After your assessment, we’ll explain our findings and give you a plan with clear checkpoints, rather than an open-ended number of visits.

This article is general information only and isn’t a substitute for personalised advice. Individual results vary. Please see a registered health professional about your situation, and seek urgent medical care if you have severe or worrying symptoms.