Have you tried stretching your neck muscles but the neck pain is still there? Stretching a stiff neck may not alleviate pain because it doesn’t address the underlying problem, which is often weak supporting muscles or joint dysfunction, rather than just tight muscles. Research has shown that short daily sessions of resistant training can improve strength and pain. Approximately, 1 hour per week may help reduce the severity of neck pain in office workers. These exercises often don’t have to be complicated. The researchers got the workers to perform a simple one arm row, upright row, one arm reverse flies and one arm lateral raises for 2 sets between 8-15 repetitions for 8 weeks at the office once per day. All these exercises can be achieved with a resistant band and can be progressively overloaded with a stronger band.
Did you know that approximately 20% of the population experience neck pain with higher incident rate in office workers. Neck pain is a common issue that can seriously affect your daily activities. However, with the right approach to understanding, treatment, and prevention, it is often manageable. If you’re dealing with persistent or severe neck pain, it’s important to consult a healthcare professional to identify the cause and create an effective treatment plan. By taking proactive steps to care for your neck, you can reduce discomfort and maintain healthy neck function for the long term.
Physiotherapy is an excellent solution for addressing office-related neck pain. At Myphysio, our skilled physiotherapists use a variety of hands-on techniques to alleviate pain and stiffness associated with this condition. In addition, we provide customized rehabilitation exercises to strengthen your neck muscles, targeting the underlying cause and preventing future neck pain. Together, our physiotherapists will work with you to find strategies that allow you to work comfortably without neck discomfort. Don’t let neck pain control your life, get in touch with one of our friendly physiotherapists today and book an appointment.
For the month of October 2025, Myphysio is offering a 50% discount on the initial consultation for new patients. Use the code BLOG50 at checkout to claim your discount and kickstart your rehabilitation journey with one of our approachable Myphysio physiotherapists.
This information is for educational purposes only and is not intended to replace the advice of your doctor or health care professional. We encourage you to discuss any questions or concerns you may have with your health care provider.
References:
Hoy DG, Protani M, De R, Buchbinder R. The epidemiology of neck pain. Best Pract Res Clin Rheumatol. 2010 Dec;24(6):783-92. doi: 10.1016/j.berh.2011.01.019. PMID: 21665126.
Saeterbakken AH, Makrygiannis P, Stien N, Solstad TEJ, Shaw M, Andersen V, Pedersen H. Dose-response of resistance training for neck-and shoulder pain relief: a workplace intervention study. BMC Sports Sci Med Rehabil. 2020 Apr 1;12:8. doi: 10.1186/s13102-020-0158-0. PMID: 32266072; PMCID: PMC7110779.