If you’ve ever ended a long day at your desk with a stiff neck, aching ribs, or tight shoulders, you’re not alone. Many people assume these problems come down to “bad posture.” But the truth is, it’s not just posture, it’s how your body moves (or doesn’t) throughout the day.

Why Desk Work Triggers Pain

Sitting itself isn’t harmful, research shows posture alone doesn’t “cause” pain. The problem is long periods of stillness and muscle imbalance.

Neck muscles → overwork to hold your head forward toward the screen.
Ribs and upper back → stiffen when you don’t rotate, reach, or breathe deeply.
Shoulders → tighten when small stabiliser muscles fatigue, leaving big muscles to take over.

👉 The result? Neck tightness, rib discomfort, and sometimes even nerve irritation.

Common Symptoms

Stiff or aching neck by the end of the day
Pain around the ribs or between the shoulder blades
Headaches triggered by tension
Clicking or tightness when turning your head
Discomfort that eases with stretching or moving around

Why It’s Not Just About “Sitting Up Straight”

Telling people to “fix their posture” isn’t enough:

There’s no single “perfect posture”, variation matters more than alignment.
What really helps is movement, strength, and flexibility.
Your desk set-up plays a role, but it’s how you use your body during the day that counts.

Evidence-Based Ways to Reduce Neck and Rib Pain

1. Movement Breaks

Every 30-60 minutes, change position: stand, walk, or stretch. Even 2-3 minutes can reset your muscles.

2. Breathing Exercises

Deep rib expansion and diaphragmatic breathing keep the ribcage mobile and reduce upper chest tension.

3. Strengthening

Target weak stabilisers like the deep neck flexors, mid-back, and scapular muscles. Stronger support = less strain.

4. Mobility Drills

Thoracic rotations
Gentle rib stretches
Neck range-of-motion movements

5. Ergonomic Tweaks

Screen at eye level
Chair supporting hips and spine
Keyboard and mouse within easy reach

How Physiotherapy Can Help

A physio can:

Assess whether your pain is muscle, joint, or nerve related
Provide manual therapy for stiff ribs and neck joints
Teach tailored strength and mobility exercises
Guide you on workstation set-up and movement habits

Neck and rib pain from desk work isn’t just about posture. It’s about movement, balance, and strength. With small daily changes and, if needed, physiotherapy, you can stay comfortable, productive, and pain-free, even at your desk.

✨ Struggling with neck or rib pain from work? Book a consultation with our physiotherapists at Renard Clinic and get evidence-based solutions that go beyond posture.