Neck pain from office work? Ergonomics and physiotherapy in Westlands
If you work in one of the offices around Westlands, there is a good chance your neck feels it by Thursday. A stiff neck after a long day on the laptop is one of the most common reasons people come to see us. The good news: most office neck pain is not a sign of damage, and small changes make a real difference.
Why your neck gets sore at the desk
Your head weighs about as much as a bag of sugar. When you lean towards a laptop screen, the muscles at the back of your neck and between your shoulder blades work hard to hold it up. Do that for eight hours, plus the phone on the matatu home, and those muscles get tired and tight.
The problem is rarely one "bad posture". It is staying in any position for too long. Bodies like to move.
Common signs include:
- Stiffness when you turn your head to check traffic
- Headaches that start at the base of your skull
- A knot between your shoulder blades by the afternoon
Five desk changes that help
1. Raise the screen. The top of your screen should sit at about eye level. If you use a laptop, put it on a stand or a few books and use a separate keyboard and mouse.
2. Bring the work closer. Keep your keyboard close enough that your elbows rest by your sides, not reaching forward.
3. Support your back. Sit back in the chair so it supports you. A rolled-up towel behind your lower back works if your chair has no support.
4. Move every 30 minutes. Stand up, roll your shoulders, look over each shoulder slowly. Take calls standing. Walk to a colleague instead of sending a message.
5. Watch the phone. Lift the phone towards your eyes instead of dropping your head down to it.
A simple exercise to try
Sit tall. Gently draw your chin straight back, as if making a double chin, without tipping your head up or down. Hold for five seconds, relax, and repeat ten times. It should feel like a gentle stretch at the back of the neck, not pain.
How physiotherapy helps
At your first visit, we ask how the pain started and test how your neck and upper back move. Treatment often combines manual therapy to ease stiff joints, therapeutic massage or dry needling for tight muscles, and a short set of posture exercises you can do at your desk. We also talk through your workstation so the pain is less likely to come back.
Most people with office neck pain improve well with a few sessions and consistent home exercises. We cannot promise an exact timeline, because everyone is different, but we will tell you what to expect after your assessment.
When to see a physiotherapist
Book an assessment if your neck pain lasts more than a week or two, keeps coming back, causes regular headaches, or spreads into your arm.
See a doctor urgently if you have weakness in both arms or hands, trouble walking or keeping your balance, or problems controlling your bladder.
If your neck is bothering you, send us a WhatsApp message and we will find a time that works around your office hours.