Back-to-Work Body Reset: Neck, Shoulder & Headache Relief for Desk Workers This January

Office with laptop workers

If your first week back at work has come with a stiff neck, tight shoulders, or headaches that creep in by mid-afternoon, you’re not alone.

January is a perfect storm for desk-related aches: we go from festive routines (different sleep, different movement, different posture) straight back into long hours sitting, driving, and staring at screens. The result is often that familiar “coat-hanger” tension across the shoulders, a tight jaw, or a neck that feels like it won’t quite turn properly.

The good news? Most desk-related pain responds really well to a few targeted changes — and the earlier you address it, the faster it settles.

Why desk work triggers neck, shoulder and headache pain

1) Your posture isn’t “bad” — it’s just stuck

Sitting isn’t the enemy. Staying in one position for hours is.

When you sit for long periods, your upper back tends to stiffen, your shoulders round forward, and your head drifts slightly in front of your body. That increases the load on the neck and upper back muscles, which can trigger:

• Neck stiffness and reduced range of motion

• Shoulder tightness and aching between the shoulder blades

• Tension headaches (often felt around the temples, forehead, or base of the skull)

  
  

2) Screen focus changes how you breathe

When we concentrate, we often shift into shallow chest breathing without noticing. This can overwork the muscles around the neck and shoulders (especially the upper traps and scalenes), feeding into that “tight and wired” feeling.

3) Stress + deadlines amplify muscle tension

Pain isn’t just mechanical. If stress levels rise, your nervous system becomes more reactive and muscles tend to guard more. That can make headaches more frequent and make tightness return quickly.

4) Your setup might be quietly winding you up

A laptop that’s too low, a chair that doesn’t support you, or a mouse that encourages shoulder hiking can create a low-level strain that adds up by the end of the day.

The fastest ways to relieve desk tension (that actually fit into a workday)

You don’t need a full workout. You need small resets that interrupt the build-up.

1) The 60-second “reset” (do this 2–4x/day)

• Stand up and let your arms hang

• Roll your shoulders slowly back 5 times

• Gently turn your head left/right (no forcing) 5 times each way

• Take 5 slow breaths, making the exhale longer than the inhale

This helps reduce muscle guarding and reminds the upper back and neck that they’re allowed to move.

2) The “screen break” rule

Every 30–45 minutes, look away from your screen for 20 seconds and change position.

Even better: stand up, walk to the door, or refill your water. These micro-movements reduce stiffness far more effectively than one big stretch at the end of the day.

3) Make your workstation do less damage

A few quick wins:

• Raise your screen so your eyes are roughly level with the top third of the monitor

• Bring your keyboard/mouse closer so your elbows can stay relaxed by your sides

• Support your feet (flat on the floor or on a footrest)

• Use a separate keyboard + mouse if you work on a laptop

If you’re not sure what to change, we can help you identify the biggest “bang for buck” adjustments.

4) Unclench your jaw (seriously)

Jaw tension is a sneaky contributor to headaches and neck tightness.

Try this cue: place your tongue gently on the roof of your mouth and let your teeth separate slightly. Do it whenever you notice yourself concentrating.

5) Don’t save all your movement for the gym

If you’re getting back into exercise in January, great — but don’t rely on one intense session to undo five days of sitting.

Think “movement snacks”: a short walk at lunch, a gentle mobility flow in the evening, or a few minutes of stretching before bed.

When it’s more than “just desk tension”

If your symptoms are recurring, worsening, or starting to affect sleep or concentration, it’s worth getting assessed.

Common signs you’d benefit from hands-on treatment and a personalised plan:

• Headaches more than once a week

• Neck pain that limits turning or looking up/down

• Shoulder pain that radiates into the arm

• Pins and needles, numbness, or weakness

• Pain that keeps returning as soon as you get busy again

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How we help at Laura Fishlock Osteopathy

We don’t just chase symptoms — we look for the drivers.

Osteopathy: mobility, mechanics and root causes

Osteopathic assessment helps us understand how your neck, upper back, ribs, shoulders, and jaw are working together. Treatment can reduce restriction, improve movement, and relieve strain — and we’ll give you simple, specific advice to keep it from returning.

Massage: targeted tension release

Massage is ideal if you’re carrying stress in your shoulders, upper back, or jaw, or if you feel “tight everywhere.” It supports circulation, reduces muscle tone, and helps you feel looser quickly.

Craniosacral therapy: nervous system support (especially for headaches + stress)

If headaches, sleep disruption, or overwhelm are part of the picture, craniosacral therapy can be a gentle way to help the nervous system downshift — which often reduces how intense symptoms feel.

Your January back-to-work reset starts here

You don’t need perfect posture. You need a body that can move well, recover well, and handle your workday without building tension on repeat.

If you’d like support, book an appointment at our Newbury or Hungerford clinic. We’ll assess what’s driving your symptoms and create a realistic plan to help you feel better — fast — and stay that way.