Most neck pain at a desk is not caused by bad posture alone. It comes from holding any one position for too long. Three changes usually help more than trying to sit up straight all day.

1. Raise the screen

The top of your screen should sit at about eye level, an arm's length away. If you work on a laptop, use a stand and a separate keyboard. Looking down at a low screen for hours loads the neck more than any slouch.

2. Take short breaks often

Stand up, look away, and move your neck every 30 to 45 minutes. A two-minute break each hour does more than one long stretch at the end of the day.

3. Do one exercise every day

The chin tuck builds endurance in the deep muscles at the front of the neck. Sit tall, gently draw your chin straight back as if making a double chin, and hold for five seconds. Repeat ten times, once or twice a day.

When it is more than desk neck

See a physical therapist if the pain spreads into your arm, your hand tingles or feels weak, or your headaches are becoming more frequent. If the pain started after a fall or a car accident, get checked before you exercise.