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Is Your Desk Job Causing Neck and Shoulder Tension?

  • September 11, 2026

Episode Notes:

If you work at a desk all day, chances are your neck and shoulders are holding more tension than you realize. In this episode, Dr. Eric Chludzinski of Fanwood Back Relief Center breaks down why prolonged sitting and poor posture contribute to chronic neck and shoulder pain.

Dr. Chludzinski walks listeners through the common causes of desk-related tension and explains how chiropractic care, myofascial release, and trigger point therapy can provide meaningful relief.

Whether you are dealing with daily stiffness or recurring discomfort, this episode offers practical insight into how the right care can help you feel better and move more freely.

Hey there, and welcome back. I’m Doctor Eric Kloo-DIN-ski, and you’re listening to the Fanwood Back Relief Center podcast. Whether you’re joining us from Fanwood, Flemington, or anywhere in between, I’m really glad you’re here today.

So let me ask you something. How’s your neck feeling right now? If you’re sitting at a desk, or you’ve been sitting at a desk most of the day, there’s a good chance your neck and shoulders are carrying more tension than you even realize. Today we’re talking about exactly that. Desk jobs and the very real toll they take on your neck and shoulders. This is one of the most common things I see in my practice, and I want to help you understand what’s actually going on in your body, and what you can do about it.

Here’s the thing. The human body was not designed to sit still for eight, nine, ten hours a day. We were built to move. And when we don’t move, especially when we’re locked into that same forward-leaning posture in front of a screen, things start to go wrong pretty quickly.

Now, here’s what I see a lot. People come in and they say, my shoulders are just always tight, or my neck aches by the end of the day, or I wake up stiff even though I slept fine. Sound familiar? That tension you’re feeling isn’t random. It’s your body sending you a signal.

When you sit with your head pushed forward toward a screen, even just a little bit, the weight your neck muscles have to support increases dramatically. Your head weighs somewhere around ten to twelve pounds in a neutral position. But for every inch your head moves forward, the load on your neck can feel more like double that. Your muscles are working overtime, all day long, just to hold your head up. No wonder you’re exhausted and tight by three in the afternoon.

And then there’s your upper back and shoulders. When you’re hunched forward, your shoulder blades spread apart and your chest tightens up. The muscles between your shoulder blades get overstretched and weak. The muscles in your chest get short and tight. And that imbalance starts pulling everything out of alignment. Over time, this isn’t just uncomfortable. It can actually change the way your spine sits, and that’s where the real problems begin.

Let me break this down for you. What we’re really talking about is something called forward head posture. It’s extremely common, and I see it every single day in patients from both our Fanwood and Flemington locations. The good news is, it’s something we can actually address. You don’t have to just live with it.

So what can you start doing today? First, every thirty minutes or so, just get up. Walk for two minutes. Roll your shoulders back. Bring your ears over your shoulders and just take a breath. That simple reset makes a real difference over time.

Second, pay attention to your screen height. Your monitor should be at eye level so you’re not craning your neck down or straining up. This one adjustment alone can take a significant amount of stress off your cervical spine.

Third, pull your shoulder blades together gently, hold for a few seconds, and release. Do that a few times throughout the day. It helps re-engage those muscles that go dormant when you’re hunched forward.

Now, here’s when you really want to come see us. If your neck and shoulder tension has been going on for more than a couple of weeks, if you’re getting headaches that seem to start at the base of your skull, if you notice tingling or numbness going into your arms or hands, or if you just feel like no amount of stretching is actually helping, those are signs that your spine may need some hands-on attention.

Through traditional chiropractic adjustments, we can address the misalignments that build up from all that postural stress. When the joints in your cervical and thoracic spine are moving the way they should, your muscles don’t have to work as hard, the tension eases up, and you start to feel like yourself again.

We have two convenient locations to serve you. Fanwood Back Relief Center right here in Fanwood, New Jersey, and our Flemington location as well. If you’ve been dealing with neck and shoulder tension and you’re ready to find out what’s actually going on, give us a call. We’d love to get you in for an evaluation.

Thanks so much for spending a few minutes with me today. Take care of yourselves out there, keep moving, and I’ll talk to you again soon.