Stiff neck and shoulders after work? 5 small changes that may help

Does this sound familiar? You close your laptop after a long day, but your shoulders still feel tense, your neck feels stiff and turning your head is uncomfortable. Sometimes you also notice discomfort between your shoulder blades or at the base of your skull.

You have spent most of the day sitting. So why do your muscles feel as if they have been working so hard?

Why can desk work cause muscle tension?

Your head is relatively heavy. The muscles of your neck and upper back work together to support it and guide its movements.

Several muscle groups may be involved when you spend long periods at a computer:

• Trapezius (musculus trapezius) – its upper fibres help move and stabilise the shoulder girdle and shoulder blades.
• Levator scapulae (musculus levator scapulae) – runs from the upper cervical vertebrae to the upper inner corner of the shoulder blade and helps move it.
• Deep neck muscles – help control head movements and support neck stability.
• Muscles between the shoulder blades – contribute to movement and stability of the shoulder blades.

Holding one position for a long time, working with a poorly positioned screen, repeatedly reaching for the mouse or feeling stressed can all contribute to muscular fatigue and stiffness.

Did you know? The problem is not always “bad posture”. Even a seemingly perfect sitting position can become uncomfortable if you stay in it for hours. Changing position and moving regularly often matters more than trying to sit perfectly still.

1. Check your screen height and shoulder position

Your monitor should be roughly an arm's length away, with its top edge at around eye level or slightly below. If you work on a laptop for long periods, a stand and separate keyboard may help.

Try these three adjustments:

• Let your shoulders rest naturally instead of constantly lifting them.
• Keep your elbows comfortably close to your body, with the mouse within easy reach.
• Support your feet on the floor and adjust your chair so you do not have to lean forward to see the screen.

The goal is not to maintain a rigidly upright position all day, but to make your workspace comfortable and allow yourself to move.

2. Take short movement breaks

Muscles benefit from movement as well as rest.

During the working day, try changing position roughly every 30–45 minutes. Stand up, take a short walk or gently move your shoulders. This is a practical reminder, not a strict medical interval.

You do not need a full exercise session. Even a brief break from prolonged sitting can make you feel more comfortable.

3. Exercise: Gentle chin tuck

This simple exercise encourages controlled movement of the head and neck and can be part of a gentle mobility routine.

How to do it:

1. Sit comfortably with your upper body upright and look straight ahead.
2. Gently draw your chin straight back, as if making a small double chin.
3. Do not tilt your head noticeably up or down. Keep the movement small.
4. Hold for about 3–5 seconds, then relax.
5. Repeat 5–8 times, as comfortably tolerated.

Take care: Do not force the movement. Stop if you experience sharp pain, dizziness or pain radiating into your arm.

4. Exercise: Gently activate the muscles between your shoulder blades

When sitting for a long time, your shoulders may drift forward. A gentle movement of the shoulder blades helps you become more aware of their position and move your upper back.

How to do it:

1. Sit or stand with your arms relaxed by your sides.
2. Gently draw your shoulder blades towards each other, as if holding a thin sheet of paper between them.
3. Avoid lifting your shoulders towards your ears.
4. Hold for approximately 3 seconds, then release.
5. Repeat 8–10 times.

The movement should feel smooth and gentle. There is no need to squeeze as hard as you can.

5. Exercise: Controlled head turns

Slow head rotations may help maintain comfortable neck mobility.

How to do it:

1. Sit comfortably and relax your shoulders.
2. Slowly turn your head to the right, only as far as feels comfortable.
3. Hold for approximately 2 seconds.
4. Return to the centre, then repeat on the left.
5. Try 3–5 repetitions on each side.

Avoid sudden movements and forcing your neck beyond a comfortable range.

See the exercises demonstrated

If you are unsure how to perform the movements, you can watch the illustrated exercise videos provided by the UK health service NHS inform.

Neck exercises – NHS inform

The page includes demonstrations of gentle head turns and side bends.

A simple three-minute break from your desk

If you do not have time for a longer exercise session, try:

• 30 seconds of gentle chin tucks.
• 30 seconds of shoulder-blade movements.
• 30 seconds of slow head turns.
• About 90 seconds of walking and changing position.

This short routine can be an easy way to include more movement in your day. Regularity and staying within a comfortable range matter more than intensity.

When might a massage be helpful?

For everyday muscular tension, massage may be a relaxing addition to your self-care routine. It can provide a sense of relaxation and temporary relief from muscular discomfort.

Depending on your needs, a massage may focus on:

• the upper trapezius muscles,
• the neck and shoulder girdle,
• the muscles between the shoulder blades,
• other overworked areas of the back.

Pressure is always adapted to your comfort and preferences.

Massage does not replace regular movement or a professional medical assessment when symptoms suggest a health problem.

Important: Seek medical advice if you have pain after an injury, severe or worsening pain, numbness or weakness in your arms, problems with coordination, or other unusual symptoms. Sudden or serious neurological symptoms require urgent medical assessment.

Give your body a little more attention

You do not have to wait until tension becomes a regular part of your working day.

Small adjustments to your workspace, getting up from your desk more often and taking a few minutes for gentle movement can all help. And when you want a peaceful moment for yourself, a massage can be a pleasant option.

Jozef Masáže BA – Bratislava, Petržalka

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