Neck pain from the desk? Fix the neck, then the habits.
A stiff neck by mid-afternoon, tight shoulders, a headache that starts at the base of the skull. Assessment and hands-on treatment, plus a short plan you can actually do between meetings, from a physiotherapist and athletic therapist in Stittsville.
Long days at a screen are hard on necks.
There is no single perfect posture. Necks usually do better with more movement and a stronger upper back than with sitting up straight all day. An assessment shows what yours needs.
- Stiff by the afternoonFine in the morning, tight and sore after hours at the screen.
- Neck and shoulder tensionKnots across the top of the shoulders that never quite let go.
- Headaches from the neckOften starting at the base of the skull and wrapping forward.
- Turning your head hurtsShoulder checks while driving feel restricted on one side.
- Upper back acheBetween the shoulder blades, worse at the end of the week.
- Woke up with itA kink that has not settled after a few days.
When to see a doctor straight away.
- Pain after a fall, a car accident or a blow to the head
- Dizziness, fainting, double vision or trouble speaking or swallowing
- Weakness, numbness or clumsiness in your arms or legs
- A sudden, severe headache unlike anything before
- Fever with a stiff neck
If any of these apply, call your doctor or go to emergency before booking with us.
A clear plan, then back to the things you do.
- AssessmentHistory, posture and movement testing, and a look at how you set up and work. You leave knowing what is driving it.
- Treatment and a desk planHands-on treatment where it helps, and a few short exercises and set-up changes you can do at work.
- A stronger upper backWhen you are ready, a coach builds the upper back and shoulder strength that makes long days easier.
See appointment lengths and rates on the physiotherapy and athletic therapy pages.
General things that help most people with a desk-sore neck.
- Move little and oftenChange position every 30 to 45 minutes. The best posture is your next one.
- Screen at eye levelTop of the screen near eye height, and a laptop raised on a stand with a separate keyboard.
- Keep it moving gentlyEasy, comfortable neck and shoulder movement through the day usually beats holding still.
This page is general information, not a diagnosis or a treatment plan for you. If you are worried about your symptoms, see your doctor or book an assessment.
Two clinicians, one building, one plan.
Resident physiotherapist. Much of her week is adults returning to movement after years away, after surgery, or after a flare-up that would not settle.
About physiotherapy →
Heads athletic therapy and also coaches strength, so the plan carries on past pain free and into real training.
About athletic therapy →Not sure which one to book? Book either. If it should be the other, we will simply move you.
Most therapy stops when the pain stops. Ours carries you back.
Your physiotherapist, athletic therapist and coaches work in the same building and talk to each other. When treatment ends, you do not get discharged into thin air. You get handed to a coach with a program that respects what your therapist found, so you go back to the golf course, the garden and the gym floor and stay there.
Assess and treat
A proper assessment, hands-on treatment and a plan you understand. No mystery, no endless open-ended appointments.
Rebuild with a coach
Strength, control and durability, coached one-on-one or in a small group, with your therapist twenty feet away if anything flares up.
Before you book.
Is my posture the problem?
Sometimes it plays a part, but rarely on its own. How long you stay still, how strong your upper back is, stress and sleep all matter. Your assessment looks at the whole picture.
Do I need a referral?
No. In Ontario you can book directly with a physiotherapist or an athletic therapist. Book online and pick a time.
Is it covered by my benefits?
Physiotherapy and athletic therapy are covered by many extended health plans. Coverage varies, so check your plan before your first visit.
How many appointments will I need?
It depends on what we find, and your clinician will tell you after the assessment. The goal is a clear plan with an end, not open-ended weekly visits.
Should I get a standing desk?
It can help because it makes changing position easier. Standing all day is not the goal. Alternating between sitting, standing and moving is.
Other things we help with.
Book a neck pain assessment online.
Real-time availability online, no referral needed. If you would rather talk to a person first, call us and we will find you a time.