Why do I experience neck and upper back pain?

A lot of your pain usually can stem from your set up and modifying this may be the biggest difference in your pain. However, sometimes this this only gives some relief but doesn’t fix your problem entirely. Your neck and upper back consists of postural muscles that are continuously engaged in order to keep you upright in front of your computer. When you sit in a static position for prolonged periods of time, this may lead to these postural muscles getting overloaded and tighter, meaning that more stress is put on your spine.

How can I modify my set up?

Stand-up desk
Have the keyboard close to ensure that your elbows can be in a more rested position closer to your body. Ideally, you want your elbows to rest on the desk at a 90 degree angle
Get a lumbar support cushion to help support neutral spinal position from the bottom up. The spine and its stabilising muscles are strongest and best engaged in a neutral position
Use a monitor instead of a laptop and use a mouse. Have the top of the monitor set up so that it is around eye level
Take frequent breaks in between, go for a brisk walk around the office every 30-45 minutes

How can I help my tight neck and upper back?

Generally, the best medicine for tight neck and upper back is movement and strengthening. Massage and manual interventions are excellent for temporarily helping the symptoms, but we want to fix your problem from it root cause.

Exercises to try:

Upper Back Extension in a Chair

Put your hands behind your head and extend your upper back backwards over a chair and hold to feel a stretch. The chair will allow you to make sure that the lower back is stabilised.

Bow and Arrow

Lie on your side, bend your hips and knees to 90 degrees and have both arms together and straight in front of you. Then pull the top arm back like you are pulling back a bow.

Straight Arm Pull Aparts

Grab a resistance band and hold it in front of you, hands about shoulder width apart on the band and straight elbows. Keep the elbows straight and pull the band apart until your arms are out into a T position.

Shoulder Blade Squeeze with Row

Start with the resistance band in front of you and then pull the band backwards while squeezing your shoulder blades together.

Neck and Upper Back Pain in Office Workers: Tips & Tricks

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