8 Oct 2026

Written by Julian Newhill, Registered Osteopath (M.Ost, B.A.(Hons), Dip S.M. Julian has 14 years of clinical experience specialising in spinal musculoskeletal conditions. Read his full profile. 

Every so often someone comes in, tells me they've bought a new chair, and asks whether that will sort their neck out. I like these people. They've clearly tried. And the honest answer is that it might help a bit, but it's rarely the whole story.

Why the chair gets too much credit

Sitting itself isn't harmful. Your body copes with it fine. What it copes with less well is holding one position for hours, with your head forward, your shoulders slightly hunched and your eyes locked on a screen. The muscles in your neck and upper back are doing a low-level job all day without a proper break, and by mid-afternoon they let you know.

That's why the most expensive ergonomic chair in the world can still leave you aching. The best position to sit in is the next one.

What does matter

• Move regularly. Aim to get up or change position every 30 to 45 minutes. It doesn't need to be a workout. Stand up, take a call on your feet, fill your water bottle, roll your shoulders. A minute or two is enough.
• Raise your screen. The top of it should sit roughly at eye level, so you're not looking down all day. If you work on a laptop, a riser and a separate keyboard make a bigger difference than almost anything else you can buy.
• Keep what you use often within easy reach. If your mouse is a long stretch away, your shoulder is doing that stretch hundreds of times a day.
• Support your feet. If they dangle, your lower back ends up doing extra work. A box or a footrest does the job.
• Mix it up. If you can stand for part of the day, great. If you can't, that's fine too. A standing desk used badly is just a different way to be stuck in one position.

What matters less than you've been told

The perfect 90 degree angle at every joint. The one correct posture. Anyone telling you to "sit up straight" as if that were the whole answer. Sitting up perfectly straight for eight hours is its own kind of workout, and most of us would rather skip it.

Pain at a desk also isn't only about the desk. Poor sleep, stress, and a drop in general activity all make neck, back and shoulder pain more likely and more stubborn. If you're tense, tired and haven't been outside since Tuesday, your setup is only part of the picture.

When it's worth getting looked at

Most desk-related aches ease with a few changes and some regular movement. But book in if the pain has been hanging around for more than a couple of weeks, keeps coming back, or is starting to affect your sleep or your concentration. Pins and needles, numbness or weakness in an arm or hand, or headaches that seem to start in your neck are also worth having checked rather than waiting out.

And if you ever get sudden, severe symptoms, or symptoms after a fall or injury, don't wait for an appointment with me. Get seen urgently.

A simple place to start

Pick one change this week. Set a timer, raise your screen, or move your mouse closer. See how you feel after a few days, then add another. Small adjustments you actually stick to beat a perfect setup you only think about.

If you'd like a hand working out what's behind your pain, you can book an appointment through the website. I'll have a proper look at what's going on and tell you honestly whether it's your desk, your body, or a bit of both. No obligation to book anything beyond that.

Julian Newhill (M.Ost, BA Hons) Newhill Osteopathy