September often marks a return to normal routines. The summer holidays are coming to an end, children are going back to school, and many of us are settling back into longer days at a desk.

After weeks of travelling, spending more time outdoors or simply having a break from your usual working routine, suddenly returning to hours of sitting can sometimes leave your neck, shoulders or lower back feeling stiff and uncomfortable.

The good news is that a few simple changes to your working day can make a big difference. Whether you work in an office, from home or use a hybrid setup, paying attention to movement, your workstation and how your body responds throughout the day can help you stay more comfortable.

Why Can Neck and Back Pain Appear When You Return to Work?

It isn’t necessarily the desk itself that causes problems. Often, discomfort develops when we remain in one position for too long or suddenly increase the amount of time we spend sitting after a more active summer.

A typical working day may involve:

  • several hours sitting in front of a computer
  • looking down at a laptop or phone
  • limited opportunities to walk around
  • commuting by car, bus or train
  • working from a temporary or poorly adjusted workstation
  • concentrating for long periods without changing position

Your body generally benefits from regular movement and variety. Even a seemingly comfortable position can become uncomfortable if you stay in it for long enough.

The NHS also advises avoiding keeping the neck in the same position for prolonged periods, such as when sitting at a desk.

1. Get Your Workstation Set Up Properly

September is a good opportunity to reassess your desk rather than simply returning to the setup you were using before the holidays.

Start with your chair. You should be able to sit comfortably with your feet supported and your back supported by the chair. Avoid perching on the edge of the seat for prolonged periods.

Your keyboard and mouse should also be close enough that you aren’t repeatedly reaching forwards.

If you use a desktop monitor, position it so that you can view the screen comfortably without continually dropping your head or leaning towards it.

HSE workstation guidance also recommends keeping commonly used equipment within comfortable reach and allowing sufficient space around the workstation to adopt a comfortable position.

What if you work from a laptop?

Laptops are convenient, particularly for hybrid working, but their screen and keyboard are permanently connected. This can make it harder to position both at a comfortable height simultaneously.

If you spend several hours a day using one, consider using:

  • a laptop stand or raised screen
  • a separate keyboard
  • a separate mouse
  • a suitable desk and adjustable chair

These changes can give you more freedom to position your screen and hands comfortably.

2. Don’t Try to Find the ‘Perfect’ Posture

People are often told that poor posture is responsible for neck and back pain. In reality, there isn’t one single sitting position that everyone needs to maintain throughout the day.

Trying to sit rigidly upright for eight hours isn’t the answer either.

A better approach is to find a comfortable position and change it regularly.

You might sit upright for a while, recline slightly later, stand up during a phone call and walk around when you have an opportunity.

Think of your best posture as your next posture.

Movement and variety are often more practical than trying to hold one supposedly perfect position all day.

3. Take Regular Movement Breaks

One of the easiest ways to make your working day more comfortable is simply to move more frequently.

When you’re busy, it is surprisingly easy to remain at your computer for several hours without noticing.

Try using natural points throughout the day as reminders to get up. For example:

  • stand while making a phone call
  • walk to speak to a colleague rather than sending a message
  • refill your water regularly
  • walk around between meetings
  • stand and stretch while waiting for the kettle
  • go outside during your lunch break

You don’t necessarily need a long workout. Small amounts of movement spread throughout the day can help break up extended periods of sitting.

HSE guidance specifically recommends interrupting prolonged display-screen work with changes of activity, noting that shorter, more frequent breaks can be preferable to occasional longer ones.

4. Ease Yourself Back Into Your Routine

Going from holiday mode straight into a busy working week can be a surprisingly big change.

If possible, avoid spending your first few days back sitting continuously from morning until evening.

Look for opportunities to gradually restore your usual routine. You could:

  • take a short walk before or after work
  • continue some of the physical activities you enjoyed during summer
  • get outside at lunchtime
  • alternate between sitting and standing where practical
  • avoid immediately giving up your normal exercise routine because work has become busy again

Regular physical activity can be particularly useful if most of your working day is sedentary.

5. Keep Your Neck Moving

Your neck may become uncomfortable after long periods looking at a screen, particularly if you rarely change where you’re looking.

Periodically move your neck gently through a comfortable range of motion.

You could try slowly:

  • turning your head from side to side
  • looking slightly up and down
  • gently bringing your ear towards each shoulder
  • rolling your shoulders backwards and forwards

These movements shouldn’t be forced or painful. If a movement consistently causes pain, dizziness, numbness or other unusual symptoms, stop and seek appropriate medical advice.

6. Don’t Forget About Your Commute

Your working position isn’t the only thing that changes in September.

For many people, returning to work also means returning to a daily commute.

If you’re driving into Exeter or travelling a significant distance, your total sitting time may be considerably longer than the hours you spend at your desk.

When driving, adjust your seat so that you can comfortably reach the steering wheel and pedals without leaning forwards.

If you have a particularly long journey, taking opportunities to get out of the car and move can also help.

For commuters using trains or buses, try varying your position rather than spending the entire journey looking down at your phone.

7. Be Careful With Your Phone

Computer screens aren’t the only screens we use during the working day.

You might finish an hour-long computer task and immediately spend your break checking messages or social media on your phone. From your body’s perspective, you may simply be replacing one prolonged static position with another.

Try bringing your phone higher rather than repeatedly bending your neck down towards it, and give yourself periods during the day when you aren’t looking at a screen at all.

A lunchtime walk can be a particularly useful opportunity to do this.

8. Keep Active Outside Work

What you do outside the office can be just as important as what happens at your desk.

Walking, running, cycling, swimming, strength training and other forms of exercise can all help you maintain an active lifestyle.

You don’t need to suddenly begin an intensive exercise programme in September. If you haven’t exercised regularly over the summer, build your activity levels gradually.

Consistency is usually more useful than doing a large amount of exercise once and then remaining inactive for the rest of the week.

What If Your Neck or Back Pain Doesn’t Settle?

Occasional aches or stiffness after a long day at work are common, but symptoms that persist, repeatedly return or interfere with your normal activities may benefit from further assessment.

At Exeter Chiro & Physio, our chiropractors assess a wide variety of musculoskeletal problems, including neck pain and back pain.

An assessment can help identify factors that may be contributing to your symptoms and determine whether treatment, rehabilitation exercises, changes to activity or another approach may be appropriate.

Depending on your individual circumstances, your care may include advice, hands-on treatment, exercise and rehabilitation designed around your symptoms and goals.

When Should You Seek Medical Advice?

Neck and back pain are very common and are often not caused by anything serious. However, some symptoms need prompt medical assessment.

Seek medical advice if you have concerns about your symptoms, particularly if you experience significant weakness, persistent numbness or pins and needles, symptoms following a serious injury, or other new or unusual symptoms alongside your pain.

If you’re uncertain about the appropriate course of action, contact your GP, NHS 111 or another appropriate healthcare professional.

Start September With Better Working Habits

Returning to work after the summer holidays doesn’t have to mean returning to neck and back discomfort.

Rather than focusing on maintaining one perfect posture, aim to build more movement into your day. Set up your workstation comfortably, change position regularly, take breaks from your screen and continue being active outside work.

Small habits repeated throughout the working week can add up.

And if neck or back pain is preventing you from working, exercising or enjoying your usual activities, the team at Exeter Chiro & Physio can assess your symptoms and discuss which treatment or rehabilitation options may be suitable for you.

To find out more or arrange an appointment, contact Exeter Chiro & Physio today.