Neck and Shoulder Pain From Desk Work: A Physio’s Quick Reset

If you work at a desk (or you’re on your phone a lot), neck and shoulder pain can creep up fast. Here’s a quick reset I often give clients — simple, not fancy, and surprisingly effective.

Step 1: change the position

• Screen at eye level (or as close as possible)

• Elbows supported

• Feet on the floor

Step 2: 2-minute movement break

• Gentle neck turns left/right

• Shoulder rolls

• Upper back extension over a chair

• A short walk

Step 3: build a simple strength habit

A little bit of strength work (2–3x/week) usually beats endless stretching.

If you want this tailored to you (and your home/desk setup), you can book a home visit here:

https://www.tommorganphysiosolutions.com/book-online