Ergonomic desk posture for neck and shoulder pain prevention

Struggling with neck pain, headaches, or shoulder tension from working or studying at a desk? Learn the top 5 signs your workstation could be to blame, plus physiotherapy advice from Bodyfix.

If you work or study at a desk and have been noticing more neck pain, headaches, or stiffness in your shoulders, it might be time to check your posture. Poor desk posture and bad workstation ergonomics are common causes of discomfort for both office workers and students.

At Bodyfix Physiotherapy, we often see clients from Townsville, Charters Towers, and surrounding areas who experience neck and shoulder pain from working long hours on computers or studying at home. The good news is, a few small changes to your desk setup can make a big difference.

1. You feel neck tension by midday
If your neck or upper back starts to feel tight during the day, it could be due to a poor workstation setup. A screen that is too low or a keyboard that is too far forward can lead to shoulder and neck tension.

Tip: Keep your monitor at eye level and make sure your elbows are resting comfortably beside you.

2. You lean forward when working or studying
Leaning your head toward your screen (forward head posture) increases pressure on your spine and can cause posture-related headaches.

Research by the Australian Physiotherapy Association (2022) notes that poor posture while sitting can contribute to musculoskeletal discomfort and fatigue.

3. You get more headaches during the week
If your headaches are worse during the work or study week, they could be triggered by neck and shoulder tension from sitting in the same position for too long.

4. Your shoulders are always tense
Tight or lifted shoulders while typing may mean your chair is too low or your desk too high. This can overwork your upper back and lead to discomfort over time.

5. Your pain eases when you take breaks
If your symptoms improve on weekends or when you are away from your desk, that’s a clear sign that your setup may be contributing to your neck pain.

How Physiotherapy Can Help
A physiotherapist can assess your posture, recommend ergonomic changes, and provide exercises to relieve tension. At Bodyfix, we offer posture assessments, advice on ergonomic desk setups, and personalised support for people working or studying at home or in offices.

Whether you are in Townsville, Cairns, or a surrounding rural community, our team is here to help you move more comfortably and prevent pain caused by poor posture.

Ready to Feel Better?
If neck pain, stiffness, or posture-related tension is affecting your day, our physios can help. Book online or call your nearest Bodyfix clinic today.

Reference:
Australian Physiotherapy Association. (2022). Ergonomics and desk posture: Fact sheet. https://australian.physio