In today’s world, the average Aussie spends over 8 hours a day staring at screens — and for many, that’s just the workday.
While technology makes life easier, poor workstation setups can have a serious impact on your health, especially when it comes to tech neck and tension headaches.
These seemingly minor aches often stem from postural strain, and they’re becoming more common across all age groups — from students to seasoned professionals.
Hi I’m Kevin Go, a headache clinician at Brisbane Headache and Migraine Clinic in Spring Hill, with a strong interest in treating all headache and migraine conditions. I’ve seen firsthand how small changes in your setup can make a huge difference in posture-related pain, and in your daily comfort.
Let’s explore the impacts and management strategies of desk bound related pain and headaches.
Let’s Break It Down: What’s Happening?
When you sit with your head forward and shoulders hunched — even for just 20 minutes — your body starts to adapt to that position. Over time, this can lead to a couple maladaptive positions:
- Rounded shoulders
- Forward head posture
- Tight upper traps and neck extensors
- Weak deep neck flexors and postural muscles
These postural imbalances increase strain on your cervical spine and tension in the muscles at the base of your skull — which can refer pain into the forehead, temples, or behind the eyes, leading to cervicogenic headaches.
A few quick stats
- A 2022 Australian study found that up to 70% of office workers reported weekly neck or upper back pain.
- People with poor ergonomic setups are 2.5 times more likely to report frequent tension-type headaches.
The Problem
Many people think neck pain and headaches are just “part of the job” — but they’re not. The real issue is prolonged, unsupported sitting with poor posture, which can lead to chronic musculoskeletal strain, reduce productivity, and even impact your sleep.
The Impact — and How You Can Fix It
Good news: this is highly fixable. An ergonomic workstation doesn’t have to be complicated or expensive — just smart.
Top 5 Ergonomic Setup Tips:
- Screen at eye level – your monitor should be directly in front of you, so your head stays neutral.
- Sit upright with a supported lower back – use a lumbar support if needed.
- Elbows at 90° – shoulders relaxed, wrists neutral.
- Feet flat on the floor – or on a footrest if your chair is high.
- Take breaks every 30–45 minutes – get up, stretch, or walk.
Management strategies
- Try these 3 simple exercises daily:
- Chin tucks (x10)
- Shoulder rolls (x20)
- Upper trap stretch – side bend (30 seconds each side)
Take Action
Whether you’re looking to fine-tune your workstation setup or needing hands-on treatment to relieve that persistent neck tension, I’m here to help.
Book in for a posture and headache assessment — we’ll figure out what’s contributing to your discomfort and put together a plan to get you feeling better, fast.
Your desk doesn’t have to be a pain in the neck — literally. Let’s get it sorted!
Written by:
References
Jeong, B.Y. and Yoon, A. (2014) ‘Ergonomics of office seating and Postures’, Journal of the Ergonomics Society of Korea, 33(2), pp. 167–174. doi:10.5143/jesk.2014.33.2.167.
Pereira, M. et al. (2018) ‘The impact of workplace ergonomics and neck-specific exercise versus Ergonomics and health promotion interventions on office worker productivity: A cluster-randomized trial’, Scandinavian Journal of Work, Environment & Health, 45(1), pp. 42–52. doi:10.5271/sjweh.3760.
