Screen Time, Neck Strain & Headaches: What’s really going on and how can we treat it?

Written by Osteopath Gemma Ahrens

If you’ve ever wrapped up a long day at work with a stiff neck or a dull, lingering headache, you’re not alone. As an Osteopath, I often see patients who find themselves struggling with stiffness through the neck leading to headaches and general tightness throughout their body. Many things can contribute to this including stress, screen time, ergonomics and prolonged periods of sitting. So lets talk about what we can do to ease it! 

While we often focus on lower back pain when talking about ergonomics, the neck and upper back are just as vulnerable. Tension in these areas can not only cause discomfort but also contribute to headaches that interfere with focus, mood, and overall wellbeing.

So, let’s break down why this happens—and what you can do to help manage it.

Why Do Desk Habits Affect the Neck and Head?

Working at a desk or computer for extended periods can lead to what’s often called “tech neck” or “screen-related strain.” This refers to the forward-leaning head position that often happens when we're focused on a screen—especially if it’s not positioned correctly. This posture itself is not necessarily the problem, but how long we sometimes stay in this one position for. 

Being in any one position for prolonged periods can lead to:

• Muscle fatigue and tightness in the neck and shoulders

• Reduced mobility through the upper spine

• Compression or irritation of structures at the base of the skull, which can contribute to headaches. These headaches may feel like a band of pressure across the forehead, behind the eyes, or radiating from the back of the head—often called tension-type or cervicogenic headaches.

Strategies to Reduce Neck and Head Tension

Even if you’ve already adjusted your workstation, it’s worth refining the details, especially when dealing with neck strain and headaches.

1. Screen Position 

Raise your monitor so your eyes are level with the top third of the screen. If you’re using a laptop for extended periods, consider a separate keyboard and monitor riser.

2. Keep Your Head Mobile!!

Simple, regular movements throughout the day can reduce stiffness and prevent tension from building up. 

Movements to Try:

Chin nods: Gently tuck your chin in and return to neutral

Neck rotations: Slowly turn your head side to side within a pain-free range 

Upper back extension: Interlace your fingers behind your head and gently arch backward

3. Check Your Work Habits

Use a headset for phone calls—cradling the phone between shoulder and ear for long periods of time can cause tension in the muscles of the neck.

Alternate tasks if possible—switch between computer work, reading, and calls to vary your position.

Take short breaks every 30–60 minutes, even if it’s just to roll your shoulders and look away from your screen.

4. Wear Glasses If You Have a Prescription 

This one may sound silly but you would be surprised at how many people who have a prescription and do not wear their glasses. The muscles in the back of our head are closely linked to our eye movement and can be affected by eye straining, leading to tension and headaches. 

If it has been a while since you have had your eyes checked and you are experiencing regular headaches or eye strain, it could be worth booking in for an eye test. 

How Osteopathy May Help

Osteopathic treatment aims to support your body's natural ability to move and function well. If you're experiencing neck pain or headaches related to desk work, treatment may help reduce muscular tension, improve joint mobility, and address any postural imbalances that are contributing to your symptoms.

What Might an Osteopathic Treatment For Headaches Look Like?

The appointment will start with a thorough case history to determine exactly what the cause of your headaches might be. It is important to rule out any underlying conditions or determine any other contributing factors including diet, stress, water intake, sleep or illnesses. We will also likely take your blood pressure before starting treatment. 

We will then assess the mobility of your neck and back, considering both quality and range of movement through your spine. Special orthopaedic tests may also be performed to rule out any underlying conditions, these will all be explained in detail in your treatment and will only be performed with your informed consent. 

Once we have a good idea of what is going on in your neck and underlying conditions have been ruled out, we will move on to treatment aimed at increasing mobility, decreasing muscle tension with the goal of easing your headaches. 

Treatment is always tailored to your individual needs and may include:

• Soft tissue techniques and massage 

• Joint mobilisation

• Movement advice and ergonomic education

• Gentle exercises or stretches specific to your presentation

• Advice for other contributing factors including stress management, proper sleep hygiene, water intake and dietary considerations. 

In Summary

Long hours at a desk can take a toll on your neck and shoulders—and tension here often leads to headaches. Small changes to how you work, move, and rest throughout the day can go a long way. If you’re finding your symptoms persistent or worsening, an osteopathic assessment may help uncover contributing factors and provide a personalised treatment plan and approach to relief.

If you need support with neck tension or headaches, you can book an appointment with Gemma below. Alternatively, give us a call to discuss your needs on 0425 876 929.

Book an Appointment

Bibliography

1. Australian Government Comcare. (2023). Office Ergonomics Checklist. Retrieved from https://www.comcare.gov.au

   
   

2. WorkSafe Victoria. (2022). Ergonomic hazards – Office work. Retrieved from https://www.worksafe.vic.gov.au

   
   

3. American Physical Therapy Association. (2021). Preventing Neck Pain & Headaches from Computer Use. Retrieved from https://www.choosept.com

   
   

4. Osteopathy Australia. (n.d.). Neck pain: How osteopathy can help. Retrieved from https://www.osteopathy.org.au

   
   

5. Fernández-de-las-Peñas, C., et al. (2015). Cervicogenic headache: Pathophysiology, diagnosis, and management. Current Pain and Headache Reports, 19(5), 21. doi:10.1007/s11916-015-0486-3