Neck and back problems from sitting

Why the neck, shoulders and back hurt when you sit all day, what the research says helps, and when it is time to see a doctor.

Most neck and back pain in people who work at a desk is not caused by anything serious, and most of it eases. It also tends to come back, which is why it is worth understanding. Each page below explains one common problem: how it feels, what is usually behind it, what raises the risk, what the research says helps in general, and the warning signs that mean you should see a doctor.

The exercises themselves, designed and filmed by physiotherapists, are in the Bavelu app. For your workstation, see the ergonomics guides; for the words used here, the glossary.

9 min readForward head postureWhat forward head posture is, whether it causes neck pain, and what the research says changes it.
10 min readLower back pain from sittingWhether sitting really causes back pain, what helps, and the warning signs to know.
11 min readNeck pain from desk workWhy the neck aches after long days at a computer, what helps, and when to get it checked.
10 min readPain between the shoulder bladesWhy the upper back aches after long days at a screen, and the signs that need a doctor.
9 min readRounded upper back (hunched posture)Postural hunching versus a structural curve, what the evidence says, and when to get it checked.
10 min readShoulder pain from computer workWhy the shoulders ache after hours at a keyboard and mouse, and when to get them checked.
10 min readStiff neck after sleepingWhy you can wake up unable to turn your head, how long it lasts, and when it needs a doctor.