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Ergonomics in the workplace
a lady touches his neck while looking down

Neck pain: A common problem with simple solutions

Neck pain and stiffness are common issues that can affect your sleep, concentration, and performance at work. If you're dealing with neck pain, you're certainly not alone. But there are ways to ease it. In this guide, we explain the most common symptoms and causes of neck pain, along with practical tips to help you relieve discomfort and prevent it from returning.

Common causes of neck pain

Neck pain can have many causes - from poor posture and prolonged sitting to stress, muscle strain or even a herniated disc. In some cases, it may be linked to an underlying medical condition. Because many types of neck pain share similar symptoms, it can be hard to pinpoint the exact cause without professional advice.

Common symptoms of neck pain:

Neck pain can present in many different ways, some of the most common symptoms include:
  • Difficulty tilting the head
  • Stiff neck
  • Neck pain with headache
  • Neck and shoulder pain
  • Pain or radiating pain in the arm
  • Dizziness
  • Neck pain that radiates up to the head

Neck spasms (torticollis)

A sudden, sharp pain or stiffness in the neck is commonly referred to as torticollis or a neck spasm. It’s often described as the neck “locking up” and can make turning or tilting the head painful, especially to one side. This condition is similar to a back spasm but affects the neck muscles. Common causes of stiff neck include rapid or repetitive head movements, poor posture while working, sleeping in an awkard position or high levels of stress.

Whiplash injury

Whiplash is a type of neck injury caused by sudden force or trauma, often during a road traffic accident, especially if the vehicle is hit from behind. The neck is rapidly thrown backwards and forwards, straining the soft tissues which leads to reduced mobility, pain and headaches or shoulder discomfort.

Poor posture

Neck pain on one side is often caused by poor posture, especially if you spend long hours at a desk. Good posture helps distribute weight evenly across your spine. When that balance is off, other muscles - like those in your neck - are forced to compensate, leading to strain and discomfort.

A common issue is leaning your head too far forward when working. Ideally, your nose and chin should align with your chest, and your ears should be directly above your shoulders. This position keeps your head in a neutral posture and reduces stress on the neck muscles.

Spending too much time sitting down, particularly with poor posture, can lead to muscle imbalances and chronic neck pain. A sedentary lifestyle also affects the natural curve of your spine, increasing the risk of stiffness, tension and discomfort in the neck and shoulders.

 

Other causes of neck pain:

Neck pain can also be triggered by a range of physical factors and conditions. These include:
  • Heavy lifting
  • Repetitive or monotonous tasks
  • Muscle pain in the neck and shoulders (myalgia)
  • Osteoarthritis
  • Bursitis (inflammation of the fluid-filled sacs that cushion joints)
...and more


How to prevent neck pain

There are plenty of simple steps you can take, both at home and at work, to help prevent neck pain. Here are some practical tips: 

Stay active: Prolonged sitting increases the risk of neck and shoulder pain. Take regular breaks, stretch and move your neck and shoulders to reduce tension and increase blood circulation. Go for short walks, for example after work or during your lunch break. Choose stairs over lifts or add a new physical activity into your daily routine to keep your body moving.

Sitting ergonomics: Make sure you have an ergonomic chair that provides good support for your back and neck. Adjust the chair height so that your feet reach the floor and your arms can rest comfortably on the desk at a 90-degree angle. Consider using a neck pillow for extra support.

Exercises: Regular stretching and strengthening exercises can help reduce neck pain and lower the risk of future problems. Simple movements, like gently tilting your head to one side and holding for a few seconds before repeating on the other side, can make a real difference in strengthening neck muscles and easing tension.

Treatment for neck pain

Are you already experiencing neck pain and can't get rid of it? Then you may need help through muscle therapy, massage and acupuncture, joint manipulation or physiotherapy. You can also turn to a chiropractor or naprapath, for example.

Simple forms of treatment when neck pain has just started:
  • Painkillers
  • Heat (e.g. wheat pillow)
  • Rest and relaxation
  • Relieve the entire spine by lying on the floor with your lower legs on a chair

Seek medical attention if the pain does not go away within two weeks and emergency care if you have a severe headache or have been in an accident.

Tips on ergonomic products

Ergonomic office chair

Choosing an ergonomic office chair with an adjustable backrest and built-in neck support helps keep your spine aligned and reduces strain on your neck and shoulders. Our HURRAY office chair is a perfect example - designed with comfort, support and adjustability in mind to help you work better for longer.

Height-adjustable desk

A heigh-adjustable desk allows you to switch between sitting and standing throughout the workday. This simple change can boost circulation, improve posture and support better ergonomics. For maximum comfort, pair your desk with a standing mat to reduce fatigue and ergonomic armrests to ease pressure on your arms, shoulders, and back.

Monitor arms

Monitor arms make it easy to adjust the height, depth and angle of your screens, helping you achieve a comfortable and ergonic working position. Whether you're working with one screen or several, a monitor arm helps reduce neck and eye strain by keeping your monitor at the right level for you.

Saddle chair

A saddle chair  promotes a natural riding posture, which helps maintain the spine’s natural curve. This ergonomic seating position eases pressure on the shoulders, hips, and knees at the same time, encouraging better posture and comfort throughout the day.

Summary

If you're experiencing neck pain, gentle movement is often the best approach, stay as active as your neck allows. Try to limit time spent on phones and computers and assess your workstation setup, as poor ergonomics are a common cause. If symptoms persist, consult a healthcare professional for proper evaluation and treatment.

FAQ

Neck pain, sometimes referred to as acute torticollis, is a common condition that causes stiffness and discomfort in the neck, often due to muscle tension, poor posture, repetitive movement or stress. It may come on suddenly and affect your ability to move your head comfortably or concentrate at work.
Whiplash is a neck injury that most often affects the soft tissues of the neck. It is usually caused by sudden movements that cause a rapid back-and-forth movement of the head, for example in car accidents.
A pinched nerve in the neck can cause sharp pain, tingling, numbness, or weakness that often radiates into the shoulder, arm or hand. You may also notice reduced mobility or a “pins and needles” sensation. If symptoms persist, seek medical advice.

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