Hermitage Centre (02) 6583 2111 | Lake Innes (02) 6516 2222 | Wauchope (02) 6585 1388

Is Your Desk Job Wrecking Your Neck?

If you’ve ever wrapped up a day at the desk with a pounding head, stiff neck, or aching shoulders, you’re not alone. At Hastings Physio and Health in Port Macquarie and Wauchope, we’ve been seeing a huge spike in people coming through our doors with complaints that can all be traced back to one thing: how we sit.

I’ve been in this game for over 12 years, and if there’s one thing I know for sure, it’s that the human body wasn’t designed to be hunched over a laptop for eight hours a day. We’re made to move. But modern life has most of us glued to a chair, and unfortunately, that’s causing some real pain, literally.

In this post, I want to break down exactly what’s going on when your neck and head start screaming at you by 3pm, and more importantly, what you can do about it. Whether you're working from home, back in the office, or somewhere in between, these are practical, no-fuss strategies that will actually help.

The Posture Problem

When you think about posture, you might picture a military-style stance or someone walking around with a book on their head. But posture isn’t just about standing tall. It’s about how you hold your body throughout the day, especially while sitting.

Most of us sit in a "forward head posture." That’s when your head creeps forward in front of your shoulders, your upper back rounds, and your chest collapses. This position increases the load on the neck and upper back muscles, forcing them to work overtime to keep your head up.

Here’s the kicker: your head weighs around 5kg. For every centimetre it moves forward, the strain on your neck muscles doubles. It’s like walking around with a bowling ball hanging off your spine. No wonder you’re sore.

How This Leads to Headaches

One of the most common complaints we hear at our Port Macquarie and Wauchope clinics is headaches that start at the base of the skull and wrap around to the temples or behind the eyes. These are often called cervicogenic headaches. They’re caused by stiffness and tension in the upper neck joints and muscles.

When you’re stuck in poor posture all day, the muscles in your neck and upper shoulders (especially the suboccipitals) tighten up. Blood flow can become restricted, nerves get irritated, and trigger points form, all of which can lead to those annoying, throbbing headaches.

You might notice:

Headaches that get worse as the day goes on
Pain that starts in the neck and moves into your head
Stiffness turning your head or looking up
Relief after a good stretch or massage

Sound familiar? You’re definitely not alone.

The Role of Screen Time for Neck Pain

Between computers, tablets, and phones, most of us are spending upwards of 10 hours a day staring at screens. And it’s not just the screen time, it’s how we use them.

Phones pull us into downward positions, laptops sit too low, and desktop monitors are rarely set up at eye level. Add in poor lighting and uncomfortable chairs, and you've got the perfect recipe for neck pain and headache issues. Even your eyes get in on the act. Straining to focus on a screen can cause you to unconsciously lean forward, tightening your neck and shoulder muscles without even realising it.

What You Can Do About Neck Pain

1. Check Your Desk Setup

Your monitor should be at eye level, about an arm’s length away.
Feet flat on the floor, knees at hip height.
Elbows at 90 degrees, wrists straight.
Chair should support your lower back. If it doesn’t, grab a cushion.

2. Move Every 30 Minutes

Even the best posture won’t save you if you stay still all day. Set a timer or use an app to remind yourself to get up, stretch, walk around, or just shift positions.

3. Neck and Shoulder Stretches

Here are a few of our go-to favourites at the clinic:

Chin tucks: Gently pull your head back to align ears with shoulders. Hold for 5 seconds, repeat 10 times.
Upper trap stretch: Sit tall, tilt your head to one side and gently pull down on the opposite shoulder. Hold for 20 seconds each side.
Scapular retractions: Squeeze shoulder blades together as if you’re holding a pencil between them. Hold for 5 seconds, repeat 10 times.

4. Strengthen Your Posture Muscles

This is where seeing a physio or exercise physiologist can really help. We can build a tailored program to strengthen the deep neck flexors, upper back, and postural stabilisers that support you throughout the day.

5. Get Hands-On Treatment from a Physio

Sometimes you need more than a stretch. That’s where we come in. At Hastings Physio and Health, with locations in Port Macquarie and Wauchope, we use hands-on techniques to release tight muscles, improve joint mobility, and reduce nerve irritation. This can make a big difference fast, especially if you’re dealing with daily headaches or chronic neck pain.

When to Get Help for Your Neck Pain

Not all headaches are posture-related, so it’s important to rule out other causes. But if you notice any of the following, it’s worth booking in:
Headaches that happen after sitting for long periods
Pain or stiffness in your neck or upper back
Reduced range of motion turning your head
Numbness or tingling in the arms or hands
Headaches that aren’t improving with over-the-counter treatments
The sooner you act, the easier it is to turn things around.

My Final Thoughts on Neck Pain as a Physio

You weren’t made to sit all day, but for many of us, it’s just part of life now. The key is being proactive.

With the right desk setup, regular movement, and a bit of professional support, you can avoid the daily neck pain and headaches that are becoming way too common.

If you’re in Port Macquarie or Wauchope and sick of neck pain, headaches, and that end-of-day ache, come in and see us. There’s no substitute for a proper hands-on assessment from a physio who knows what to look for. We’ll help identify the root cause, treat it directly, and give you a plan to keep it from coming back