How to Relieve Neck Pain at Work

Muscle and Joint Pain Neck Pain

Neck Pain

You had a great break but now you’re back in the office, hunched over your desk as you plough through your workload. By lunchtime, you’re rubbing a few sore spots in your neck and when you sit down at your computer the next day, your neck feels quite sore. 

Neck pain can trigger other problems such as headaches, shoulder tension, mid-back pain or pins and needles in the arms and fingers. 

You can’t quit your job, so what can you do to relieve neck pain at work? Here are a few ideas. 

Check and correct your posture

You may never have thought about where your neck should actually be. Ideally, your ears should be above your shoulders. 

Where are they right now, though? Often, you’ll find that your ears are further forward than that – a position known as forward neck posture or ‘text neck’. Pull your chin back and align your ears and shoulders. 

Throughout the day, check and correct your posture. At first, you may be surprised how often your neck posture is wrong but hopefully, as time goes on, your neck will be in the right place more often than not. 

Set up an ergonomic workspace

One cause of poor neck posture is a poorly set up workspace. If your screen, chair or keyboard are at the wrong height, you might find that you’re forced to overstretch simply to reach the keys or look at the monitor. 

You can create a healthier setup with a few simple adjustments


  • Push your hips back as far as they can go
  • Ensure your feet are flat on the floor and your knees are level with your hips
  • Make sure the chair supports your lower back. 


  • Pull it closer and position it directly in front of your body
  • Adjust its height so that your shoulders are relaxed, your elbows are open and your risks and hands are in a straight line.


  • The top third of the monitor should be at your eye level when you’re seated
  • Position your mouse, phone or work documents within easy reach without overstretching. 

Take a short break

No matter how tough your workload is, get up from time to time and take a break. Being in one position for too long contributes to neck pain.

Try to get up every 30 minutes or so – walk around while you’re on a phone call, make yourself a cup of tea or stroll to the bathroom. Those 15 minutes will help immensely – micro-breaks can help reduce stress, improve productivity and help you enjoy work more. 


One good thing to do on a break is stretch. Start each one by looking straight ahead and allowing yourself to relax. 

Neck retraction: Then tuck your chin in and pull your head backwards. Hold it in place for 5-10 seconds, relax, then repeat 10 times. 

Neck rotation: Begin as for a neck retraction then, while your head is pulled in, turn it gently to the right and hold for 5 seconds before turning gently to the left and holding. Repeat 10 times. 

Deep Heat Neck and Joint Heat Patches

By now you’ve taken several important steps to prevent or relieve neck pain. But what now? What do you do when you need a fast way to find relief from neck pain?  

Try a Deep Heat Neck and Joint Heat Patches

The patch activates from 60 seconds and you can feel it work as the heat sinks into your muscles and starts easing your neck. 

These slimline, contoured patches provide up to 8 hours of targeted, sustained and soothing muscle pain and relief. They help to relieve tension and increase blood flow to the affected area, delivering a flow of oxygen and nutrients that aid the healing process reduce inflammation and help restore movement. They’re odourless too, so you can wear them at the office.

Try one today – your neck will thank you!

Hopefully, you’re now able to avoid some common causes other symptoms of neck pain and relieve it quickly when it does occur. And now you can tackle your inbox with confidence and hopefully get home early!



All information is general and is not intended to be a substitute for professional medical advice. ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.