Shoulder Pain in Desk Workers: Causes and Solutions
Published by Lizzie Thornton
Shoulder pain is extremely common among desk workers, often caused by poor posture and repetitive movements. This comprehensive guide explains the causes, provides effective exercises, and offers practical solutions for prevention and relief.
Why desk work causes shoulder pain
Common causes
- Prolonged static postures
- Forward head posture
- Rounded shoulders
- Mouse and keyboard positioning
- Screen height and distance
- Muscle imbalances
- Stress and tension
- Lack of movement
Muscle imbalances
- Tight muscles: Chest, upper traps, neck
- Weak muscles: Mid-back, lower traps, rotator cuff
- Creates rounded shoulder posture
- Leads to pain and dysfunction
- Progressive if not addressed
Types of shoulder pain
Upper trap pain
- Top of shoulder
- Extends into neck
- Tension and tightness
- May cause headaches
- Very common in desk workers
Between shoulder blades
- Mid-back pain
- Burning or aching
- Worse with prolonged sitting
- Related to poor posture
Rotator cuff issues
- Deep shoulder pain
- Pain with arm movements
- Weakness
- May develop over time
Prevention strategies
Optimal workstation setup
- Monitor at eye level
- Keyboard and mouse close
- Elbows at 90 degrees
- Armrests supporting forearms
- Everything within easy reach
- Phone headset if frequent calls
Posture awareness
- Sit back in chair
- Shoulders back and down
- Head balanced over shoulders
- Avoid hunching forward
- Regular posture checks
- Set reminders
Movement breaks
- Every 30 minutes: shoulder rolls
- Every hour: stand and stretch
- Regular position changes
- Walk during phone calls
- Lunchtime walk
Exercises for shoulder pain
Stretches (every hour)
Upper trap stretch
- Sit upright
- Tilt head to one side
- Opposite hand behind back
- Hold 20-30 seconds
- Repeat other side
- 3 times each
Chest doorway stretch
- Arm on doorframe
- Elbow at 90 degrees
- Step through doorway
- Feel stretch across chest
- Hold 30 seconds
- Repeat both sides
Shoulder blade squeeze
- Sit upright
- Squeeze shoulder blades together
- Hold 5 seconds
- Relax
- 10 reps
- Every 30 minutes
Neck rotation
- Look over one shoulder
- Hold 10 seconds
- Return to center
- Repeat other side
- 5 times each
Strengthening exercises (daily)
Wall angels
- Stand against wall
- Arms in W position
- Slide arms up and down
- Keep contact with wall
- 10 slow reps
- 3 sets
Prone Y-T-W
- Lie face down
- Arms in Y position, lift
- Then T position, lift
- Then W position, lift
- 10 reps each
- 2-3 sets
Resistance band rows
- Band around fixed point
- Pull elbows back
- Squeeze shoulder blades
- 15 reps
- 3 sets
External rotation
- Elbow at side, bent 90 degrees
- Resistance band in hand
- Rotate arm out
- Keep elbow at side
- 15 reps each arm
- 3 sets
Desk-based relief exercises
Seated exercises (at desk)
Shoulder rolls
- Roll backwards 10 times
- Roll forwards 10 times
- Every 30 minutes
Arm circles
- Arms out to sides
- Small circles
- 10 forwards, 10 backwards
- Hourly
Desk press-ups
- Hands on desk edge
- Lean in and push back
- 10 reps
- 2-3 times daily
Ergonomic solutions
Mouse positioning
- Close to keyboard
- At same level
- Elbow at side
- Light grip
- Consider vertical mouse
- Alternate hands if possible
Keyboard setup
- Directly in front
- Elbows at 90 degrees
- Wrists straight
- Light touch
- Split keyboard may help
Monitor height
- Top of screen at eye level
- Arm's length away
- Directly in front
- Slight downward gaze
- Use laptop stand if needed
Managing acute pain
Immediate relief
- Change position
- Gentle movement
- Heat pack (chronic pain)
- Ice (acute flare-up)
- Pain relief if needed
- Avoid aggravating activities
Modified work setup
- More frequent breaks
- Reduce mouse use
- Voice recognition software
- Adjust chair height
- Extra support
- Temporary workstation changes
Daily routine for prevention
Morning
- 5-minute shoulder stretches
- Posture awareness
- Set up workstation correctly
During work
- Every 30 mins: shoulder rolls
- Hourly: stretching break
- Every 2 hours: longer break with exercises
- Lunchtime: walk and stretch
Evening
- 15-minute exercise routine
- Strengthening exercises
- Full stretching routine
- Heat pack if needed
Long-term prevention
Regular exercise
- Swimming
- Yoga or Pilates
- Resistance training
- Posture-focused activities
- 3-4 times weekly
Lifestyle factors
- Stress management
- Adequate sleep
- Good nutrition
- Hydration
- Healthy weight
When to seek help
See physiotherapist if
- Pain persists beyond 2 weeks
- Pain worsening
- Affecting work or sleep
- Weakness developing
- Numbness or tingling
- Limited range of motion
Red flags (see GP)
- Severe sudden pain
- Trauma or injury
- Fever
- Unexplained weight loss
- Night sweats
- Chest pain
The role of physiotherapy
Workplace Ergonomic Assessment provides:
- Comprehensive shoulder assessment
- Workstation evaluation
- Personalized exercise programme
- Manual therapy treatment
- Ergonomic recommendations
- Posture correction
- Prevention strategies
The bottom line
Preventing shoulder pain in desk workers requires:
- Optimal workstation setup
- Good posture awareness
- Regular movement breaks
- Daily stretching routine
- Strengthening exercises
- Ergonomic equipment
- Early intervention if pain develops
- Professional guidance when needed
Shoulder pain doesn't have to be part of desk work. With proper ergonomics, regular exercises, and good habits, you can work pain-free and maintain healthy shoulders throughout your career.
Struggling with shoulder pain?
Our Workplace Ergonomic Assessment service provides expert evaluation and treatment for desk-related shoulder pain. We assess your workstation, provide exercises, and help you work pain-free.
About the author
Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience treating work-related musculoskeletal problems. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie provides ergonomic assessments and treatment across Staffordshire Moorlands and Cheshire East.