Discover practical tips to relieve neck tension and improve posture during your workday, from Summit Osteo & Performance Ringwood.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
If you finish most workdays with a stiff or aching neck, you’re not alone.
Hours spent in front of a computer or on your phone can cause muscles around the neck and shoulders to tighten, leading to pain, headaches, and fatigue.
At Summit Osteo & Performance in Ringwood, we regularly help people manage neck pain from posture, stress, and work-related tension.
Here’s how you can reduce discomfort and protect your neck during the workday.
Your neck supports the weight of your head — roughly 5 to 6 kilograms.
When you lean forward, such as looking down at a screen, that load can double or triple.
Over time, this strain causes:
Tightness in the upper back and shoulders
Reduced blood flow to neck muscles
Stiffness when turning or tilting your head
Small postural changes can make a big difference.
Ergonomics matter more than most people realise.
Check that:
Your screen is at eye level
Your chair supports your lower back
Your feet are flat on the floor or on a footrest
Your keyboard and mouse are close to avoid reaching forward
Even small improvements can help reduce muscle strain over long hours.
The longer you stay still, the more your muscles tighten.
Try:
Standing up every 30–45 minutes
Rolling your shoulders and gently moving your neck through its range
Taking short walking breaks or standing meetings
Movement restores circulation and helps reset posture.
A strong upper back and shoulder base support your neck and improve posture.
Simple exercises like chin tucks, band pull-aparts, or light rowing movements can reduce strain and prevent pain from returning.
If your symptoms persist, an osteopath can tailor an exercise plan based on your specific posture and muscle imbalances.
Stress often shows up physically as tension around the neck and jaw.
Practising controlled breathing, taking short breaks, and maintaining relaxed shoulders can help ease muscle tightness throughout the day.
If your neck pain becomes persistent, spreads to the shoulders or arms, or causes headaches, it’s time to get it assessed.
An osteopath can identify contributing factors and provide hands-on treatment to improve mobility and reduce tension.
Book an Appointment
or learn more on the Neck Pain Treatment in Ringwood page.
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⚠️ Disclaimer
This article is for general information only and does not replace individual medical advice.
If you’re experiencing pain or discomfort, please consult your healthcare professional or osteopath for assessment.
