Our 5 top TIPS for neck/shoulder tension

Upper back and shoulder stiffness can be painful and frustrating, interfering with your day-to-day activities and a good night’s sleep. In this blog we share with you 5 ways to help your neck & shoulder tension.

5 top TIPS

With many of us sitting at computers or spending hours gazing down at our smart phones it’s not surprising that so many people are experiencing upper back and shoulder stiffness.

Simple lifestyle changes and updating workplace ergonomics can help reduce the postural strain and stress felt on your body.


Improving your posture affects the way your spine is aligned and reduces the enormous pressure and strain that poor posture puts on our spine.

Take notice of your posture and see if your shoulders are rounded and/or if your head sits in front of your shoulders.


Regular stretching helps us keep our muscles flexible, strong and healthy. Maintaining flexibility is important so our joints keep their range of motion. This minimises the risk of joint pain and stiffness.


Ensure you are doing a form of gentle exercise every day. Movement can help decrease inflammation, maintain joint function, and reduce stiffness.

4.Workplace ergonomics

To reduce shoulder and upper back stiffness make sure your computer screen is at eye level, this might mean you’ll need to raise your screen. Sit straight, so that your elbows are level on the desk and avoid slouching in your chair or leaning on side. At least every hour stand up and move around for a few minutes to break up the prolonged time spent sitting.

CLICK HERE for more information about desk ergonomics.

5.Limiting smartphone use and improving smartphone posture

Looking down while using our smartphones, adds strain to the muscles in the upper back and neck. Try holding your phone at eye level and take regular breaks. Set up a screen time app on your phone so you are aware of how much time you are spending on your phone.

To find out if you can pass the phone posture test CLICK HERE.

How to get help:

Consider consulting a chiropractor to improve your spinal alignment and mobility and learn how you can help look after your spine.

Lisa Smycz, chiropractor 

If you would like to know more about what ideal posture looks like, then CLICK HERE.  

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