Share
What we’ll cover
  1. Does posture affect your neck?
  2. How should my desk be set up ergonomically?
  3. How can physiotherapy help?
  4. What type of exercise should I do for neck pain?
  5. How often should I move?
  6. What can I do at home to reduce neck pain?

Neck pain and ergonomics

Neck pain is an incredibly common complaint that be treated effectively and quickly with physiotherapy. Common symptoms of neck pain include restricted range of movement with pain or stiffness in particular or multiple directions. The longer that symptoms last, changes and weakness will occur to surrounding muscles resulting in headaches and pain with driving or sustained postures.

Poor ergonomics and sustained poor postures can contribute to neck pain and stiffness. Our physiotherapist Tegan Skipworth highlights the best way to set up your home office or study.

Does posture affect your neck?

Regular movement is necessary for joint health. When we sit in front of a screen for hours at a time with limited movement, our joints get stiff and often become painful to move. Once this occurs the surrounding muscles become negatively influenced in terms of activation or contraction, and strength and endurance. Headaches can also be the result of dysfunction to neck, specifically the upper part part of the spine at the base of the skull. This may result in pain that starts at the base of the heads and radiates upwards.

How should my desk be set up ergonomically?

  • Ensure screen height is elevated to eye level and is directly in front of you. If you utilise two screens, set up in the middle of both screens or directly in front of the screen you predominantly utilise.
  • Rest arms in a slight elbow bend position.
  • Upright back position and sit deep into the chair
  • Feet flat on floor. Utilise a foot rest if unable to reach the floor.
  • Alternate between seated and standing positions where possible.

How can physiotherapy help?

Physiotherapy will treat any changes to local joint mobility and biomechanical change found through assessment. This will usually be done with gentle spinal mobilisations and soft tissue work. We are aware that neck pain can be very acute and highly sensitive. This will be respected in the treatment choice the therapist makes to ensure not to aggravate symptoms during treatment. It is highly likely that physiotherapy will include the adjunct of a home exercise program for mobility. We will also discuss recommendations on how to improve your work station set up. In some cases, the consultation could include dry needling or other varied treatment options for pain relief.

What type of exercise should I do for neck pain?

The first goal of physiotherapy will be to reduce pain and restore range of motion to the cervical spine. Exercises in the early stages of management could include range of motion and local stretching. Mat or seated exercises for upper back stiffness are also beneficial. General exercise such as walking or swimming is beneficial. As you progress through your rehab journey the exercises will become more challenging as your physiotherapist starts to introduce resistance exercises into your program. Resistance exercises are best used for long term injury prevention even after your pain has subsided.

How often should I move?

When prescribing exercises for the management of neck pain it is important to move every 45 minutes – 1 hour. Every half an hour, simply change or check your current posture, do 1 – 2 stretches or exercises, and try standing up from your work station. Using incidental exercise and finding regular movement opportunities is most beneficial. Try utilising or setting phone reminders or visual cues at your workstation.

What can I do at home to reduce neck pain?

Topical heat can be a fantastic way to reduce your symptoms during the day to provide symptom relief. Heat packs and hot water bottles are usually the easiest way to apply heat. Heat patches can be utilised to adhere to a thin layer of clothing or the inside of your shirt. If required, medication for pain relief can be used in the short term and we regularly liaise with your your pharmacist or doctor if required.

If you are experiencing neck pain or headaches, contact our team today or book online.


Follow us
on instagram

Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

Enter your email below to subscribe to our newsletter to stay up to date with clinic news and the latest tips and advice from our team of physiotherapists.