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Patient Questions  /  Desk work, neck pain and headaches

Neck, Jaw & Headaches

Can Working at a Desk Cause Neck Pain and Headaches?

Yes. Long hours at a screen can tire and stiffen the neck and upper back, and some headaches actually start in the neck. Movement breaks, a better setup and targeted strengthening often help.

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How desk work affects your neck

When you work at a computer or phone for long stretches, your head tends to drift forward and your shoulders round. Holding that position for hours keeps the neck and upper-back muscles working without a break. Over time they get tired and sore, and the joints get stiff.

Some headaches, called cervicogenic headaches, come from the neck. They often start at the base of the skull or on one side, can spread to the forehead or behind the eye, and get worse with certain neck positions or long hours at a desk.

Simple changes that help

  • Put the top of your screen near eye level, about an arm's length away.
  • Keep your keyboard and mouse close so your elbows stay by your sides.
  • Get up and move every 30 to 45 minutes, even for a minute.
  • Hold your phone higher instead of looking down at it for long periods.
  • Strengthen the muscles that support your neck and shoulder blades. A few minutes a day adds up.

When to see a doctor

See a doctor promptly if you have:

  • A sudden, severe or “worst ever” headache: get emergency care
  • Headache with fever, stiff neck, confusion, weakness, or trouble speaking or seeing
  • A new headache pattern after age 50, or headaches that are steadily getting worse
  • Headache after a head injury

How physical therapy at ARI can help

A physical therapist checks how your neck and upper back move, uses hands-on treatment to ease stiff joints and tight muscles, and gives you exercises and workstation changes to reduce how often headaches come and how bad they get.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Neck pain and headaches →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed September 2026