Postural Neck Pain: Desk Exercises to start right now

Neck Pain from the Desk? Do This Daily

Up to 70% of desk workers suffer neck pain — often thanks to poor posture and hours spent at a screen.

Why It Happens

Forward head posture is the main culprit. For every few centimetres your head shifts forward, the strain on your neck increases dramatically — up to 27kg of extra load, like carrying a 5-year-old on your head all day.

Over time, this can lead to:

• Stiffness and pain

• Tension headaches

• Reduced mobility

What You Can Do

✅ Chin Tucks – Gently draw your chin back to align your head over your shoulders. Repeat 10x, 2–3 times daily.

✅ Take Breaks – Get up every 30–45 minutes. Stretch, walk, roll your shoulders.

✅ Check Your Desk Setup – Screen at eye level, shoulders relaxed, feet flat, and back supported.

Still in Pain?

If the discomfort persists, don’t push through it. Book in with a physiotherapist for hands-on treatment, posture advice, and a tailored rehab plan. Early intervention prevents long-term problems.

👉 Need help? Book your session today at Game Changer Physiotherapy.