Neck pain from sitting is a very common complaint we see here as a Chiropractor in Vic Park, especially with office workers, FIFO workers, nurses, drivers and students. But what’s actually going on in your body?
Common Symptoms of Neck Pain From Sitting
- Headaches
- Shoulder tightness
- Pain between the shoulder blades
- Stiffness turning the head
- Head feeling heavy
- Pain at the base of the head
It Starts with Posture and Gravity
When you sit for long periods, especially while leaning toward a screen, your head tends to drift forward. This might not seem like a big deal, but your head weighs around 4–5 kg. For every few centimetres it moves forward, the strain on your neck muscles increases significantly. Instead of your spine supporting the weight efficiently, your muscles and soft tissues have to pick up the slack.
On top of this, when you stay in one position too long, these muscles don’t get a chance to relax.
Over time, this creates tension and fatigue, particularly in the muscles at the back of your neck and shoulders.
Lack of Movement
Your spine is designed to move. Sitting for extended periods compresses the discs between your vertebrae and limits circulation to surrounding tissues. Without movement, joints can stiffen and lose mobility, making even small movements feel uncomfortable.
Why the Pain Returns
Pain returning despite getting treatment? This is because you may have reduced the stress and associated symptoms temporarily but have not addressed increasing the amount the neck can handle. This is done through strengthening the neck and postural muscles.
So What Can You Do About It?
The good news is that small changes can make a big difference:
- Adjust your screen to eye level to avoid tilting your head forward
- Sit back in your chair with proper support. A chair going up to the neck is a bonus
- Take regular breaks, stand, stretch, or walk every 30–60 minutes
- Gently move and strengthen your neck through its range of motion throughout the day
- Strengthening the neck and postural muscles can increase the duration you can sustain the same posture
- See a Chiropractor at Fortitude Health Vic Park to be taken through specific exercises and advise, as well as treatment to help reduce stress, pain and restore movement
When Should You See a Chiropractor for Neck Pain?
Consider seeking a Chiropractor or other health professional if you experience any of the following:
- Neck pain that is severe or worsening over time
- Pain that persists for more than a few weeks
- Neck pain following an injury, such as a fall, sports accident, or car collision
- Numbness, tingling, or weakness in the shoulders, arms, or hands
- Persistent headaches
- Pain that interferes with daily activities, work, or sleep
- Reduced range of motion that makes it difficult to turn or move your neck
Conclusion
Neck pain from sitting isn’t just about sitting itself, it’s about how you sit, how long you stay there, how little you move and if you have built the required tolerance through strengthening exercises. Your body thrives on variety and movement, so even minor adjustments can help reduce strain and keep your neck feeling better.
Pain Relief Is Just The Beginning.
At Fortitude Health Vic Park, we don’t just aim to relieve your neck pain—we identify what’s contributing to it and help you build the mobility, strength, and resilience to reduce the chances of it coming back.
If neck pain is affecting your work, training, or everyday life, book an assessment with our team today.
References
- Johns Hopkins Medicine. Addressing Neck and Back Pain When Working from Home.
- Harvard Health Publishing. Do habits cause your neck pain?
Recent Comments