Desk work, stiff hips and sore shoulders

Written by the SOS Clinic myotherapy team.

Many people spend most of the working day sitting at a desk. By late afternoon the neck feels tight, the shoulders ache and the hips feel stiff when you stand up. It is one of the most common reasons people book in with a myotherapist or physiotherapist.

The good news is that this kind of pain usually responds well to simple changes. Moving more often and building strength are the main tools.

Is sitting bad for you?

Sitting for a while is fine. Aches are more likely when you sit for long stretches without a break, day after day.

A large review found that people who spend more time in sedentary activities, such as computer and phone use, have a higher chance of neck pain.¹ The link with total sitting time on its own was less clear, and studies like these cannot prove that sitting causes the pain. Even so, long periods in one position are a common trigger for stiffness and aches.

Why desk work leads to stiffness and pain

• Muscles get tired holding one position. Holding your head and arms still at a screen keeps the neck and shoulder muscles working for hours with little rest.
• Hips stay bent. Sitting keeps the hips in a bent position for long periods. Many people feel stiff in the front of the hips or in the buttock when they first stand.
• Less movement overall. A desk job can leave little time for walking or exercise. Muscles that are not used much lose strength.
• Stress and deadlines. Busy periods often mean fewer breaks, more tension and worse sleep, which can all make pain worse.

Is there a perfect posture?

There is no single correct way to sit. People with very different postures can be pain free. A position that feels fine for twenty minutes can become sore after two hours.

A comfortable set-up helps. Your screen at a height you can see without straining, your feet supported and your arms relaxed are sensible starting points. No chair, desk or gadget will fix pain on its own. Changing position often is more helpful than finding one perfect one.

Breaking up your sitting

Workplace programs that help people sit less do reduce sitting time, but the change is often modest. One review found that programs using reminders, information and other digital tools cut sitting at work by about half an hour a day on average.⁴ Small, regular changes add up over a working week.

• Stand up often. Get up every half hour or so, even for a minute.
• Build movement into tasks. Stand for phone calls, walk to talk to a colleague, use a bathroom or kitchen further away.
• Take a walking break. A short walk at lunch helps your hips, back and mood.
• Move your neck and shoulders. Gentle shoulder rolls, neck turns and reaching overhead between tasks keep things moving.
• Set a reminder. A timer on your phone or computer can prompt you to move.

Strength exercise for neck and shoulder pain

Exercise has the best research support for desk related neck and shoulder pain. A review of office workers with ongoing neck pain found that strengthening exercises for the neck, shoulders and shoulder blades reduced pain and improved function.² The studies had a high risk of bias, so the certainty is low.

A review of exercise programs done at work found similar results. Workplace exercise reduced pain and muscle and joint problems in office workers, but again the studies were not of high quality.³

So strength exercise is a sensible first step, with modest and realistic expectations. A few sessions a week, done regularly, tends to work better than a big effort once in a while. Strength work for the hips and legs, and regular walking, also help the stiffness that comes from long hours sitting.

Where myotherapy and physiotherapy fit

Myotherapy uses hands-on soft tissue therapy, stretching and movement advice to ease tight, sore muscles in the neck, shoulders, back and hips. Many desk workers find it helps them feel looser and more comfortable. The benefits of hands-on treatment tend to be short term, and guidelines suggest using it alongside exercise and advice, and not on its own.⁵

Physiotherapy focuses on assessing the problem and building a strength and movement program that suits your work and your goals. Your physiotherapist can also help with shoulder or hip pain that goes beyond simple stiffness.

At SOS Clinic in East Melbourne, the myotherapy and physiotherapy teams work side by side. Many people use both, with myotherapy to ease tightness and physiotherapy to build the strength that keeps it away.

When to get help sooner

Most desk related aches are not serious. See a doctor promptly if you have numbness, tingling or weakness in your arms or hands, or pain that spreads down an arm. The same applies to neck pain with a fever, a severe headache, dizziness or changes to your vision. Pain that wakes you every night, or comes with weight loss you cannot explain, also needs checking. Call 000 for chest pain, or arm or jaw pain with shortness of breath. During opening hours, contact the clinic. After hours and on weekends, go to your nearest emergency department.

Book a myotherapy or physiotherapy appointment at SOS Clinic

Frequently asked questions

Should I buy a standing desk?

It is a personal choice. Standing all day brings its own aches. What helps most is changing position often and moving regularly, whatever desk you use.

How often should I get up from my desk?

There is no exact rule. Getting up every half hour or so for a short break is a practical habit for most people.

Can stretching fix my sore neck?

Stretching can feel good and ease stiffness for a while. Strength exercises for the neck, shoulders and upper back have better research support for lasting change.

Will I need regular myotherapy forever?

Usually not. Hands-on treatment can help you through a sore patch. As your strength and habits improve, most people need it less often.

Do I need a referral?

No. You can book directly with the clinic for myotherapy or physiotherapy.

References

1. Mazaheri-Tehrani S, Arefian M, Abhari AP, Riahi R, Vahdatpour B, Baradaran Mahdavi S, Kelishadi R. Sedentary behavior and neck pain in adults: a systematic review and meta-analysis. Prev Med. 2023;175:107711.
2. Jones LB, Jadhakhan F, Falla D. The influence of exercise on pain, disability and quality of life in office workers with chronic neck pain: a systematic review and meta-analysis. Appl Ergon. 2024;117:104216.
3. Tersa-Miralles C, Bravo C, Bellon F, Pastells-Peiró R, Rubinat Arnaldo E, Rubí-Carnacea F. Effectiveness of workplace exercise interventions in the treatment of musculoskeletal disorders in office workers: a systematic review. BMJ Open. 2022;12(1):e054288.
4. Parés-Salomón I, Señé-Mir AM, Martín-Bozas F, Loef B, Coffey A, Dowd KP, Jabardo-Camprubí G, Proper KI, Puig-Ribera A, Bort-Roig J. Effectiveness of workplace interventions with digital elements to reduce sedentary behaviours in office employees: a systematic review and meta-analysis. Int J Behav Nutr Phys Act. 2024;21(1):41.
5. Lin I, Wiles L, Waller R, Goucke R, Nagree Y, Gibberd M, Straker L, Maher CG, O’Sullivan PPB. What does best practice care for musculoskeletal pain look like? Eleven consistent recommendations from high-quality clinical practice guidelines: systematic review. Br J Sports Med. 2020;54(2):79-86.