Dear OWH,

I spend 8+ hours a day at my computer, and by the afternoon my neck feels stiff and sore. Is there anything I can do to prevent this?

– Tired of Tension

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OWH Answers:

You’re not alone — desk jobs are one of the most common sources of neck and shoulder tension we see at Ozar Wellness House. The good news is that small changes in posture, setup, and daily movement can make a big difference. Here are a few strategies to keep your neck feeling strong and pain-free:

1. Check Your Ergonomics

• Screen height matters: Your monitor should be at eye level so you’re not looking down for hours at a time.
• Neutral posture: Sit with your ears aligned over your shoulders and your shoulders over your hips.
• Chair support: A chair with proper lumbar support encourages your spine to stay upright, taking pressure off your neck.‘

2. Take Micro-Breaks

Movement is medicine. Every 30–45 minutes, stand up, stretch, or walk for a minute. Even rolling your shoulders or turning your head side-to-side can reset your posture and relieve muscle tension.

3. Stretch and Strengthen

• Chin tucks: Gently draw your chin back as if making a double chin. Hold for 5 seconds, repeat 10 times. This strengthens postural muscles.
• Upper-trap stretch: Tilt your head to one side and hold for 20–30 seconds. Switch sides.
• Scapular squeezes: Pull your shoulder blades down and back. Hold for 5 seconds, repeat 10 times.

These simple moves can help counteract the “forward head posture” so common at desks.

4. Mind Your Stress

Tension in the neck often worsens with stress. Taking a few deep breaths, practicing mindfulness, or even doing a short meditation at your desk can reduce the physical effects of stress on your muscles.

5. Know When to Seek Help

If your pain persists or interferes with your daily life, it’s worth checking in with a professional. At Ozar Wellness House, our team of chiropractors, physical therapists, and acupuncturists can assess your posture, identify muscle imbalances, and create a personalized plan to keep you feeling your best.

Final Word

Neck pain doesn’t have to be part of the job description. With the right setup, regular breaks, and a few strengthening exercises, you can keep your spine healthy and your workday more comfortable.Have a wellness question for OWH? Send it our way — your question might inspire our next article.