Key takeaways
- More than 4 out of 10 people who work at a computer experience shoulder or neck pain.
- The main cause is a static posture maintained for hours on end, not a sudden movement.
- Simple adjustments to the workstation reduce the risk of pain by about one-third.
- Just a few minutes of targeted exercise each day is enough to relieve common aches and pains.
Why do shoulders hurt so much at the office?
Spending hours in front of a computer tires not only the mind but also the body : it can also take a toll on overall health. Many people experience shoulder pain without making the connection to their posture or work equipment. In reality, most cases of shoulder pain in the office develop gradually, with no obvious signs at first. Approximately 50% of people working in a computer-based office environment suffer from it (Kaliniene et al., 2016).
When working on a computer, we often adopt a rigid posture, with poor alignment that causes the spine to become misaligned: shoulders raised and hunched, back rounded, head tilted. The muscles around the shoulder—particularly the trapezius, which connects the neck to the shoulder blade, and the deltoid, which forms the curve of the shoulder—remain constantly tense. This tension eventually leads to pain and can even cause more serious long-term problems (Ariëns et al., 2000). It is sometimes felt most acutely when lying down: see our article on shoulder pain that wakes you up at night.
Other factors exacerbate this tension: a mouse that is too far away, a poorly positioned monitor, or even stress and mental pressure at work—a common source of muscle tension in the shoulders—which are among the individual risk factors associated with pain, just like the purely physical demands of the job (Oha et al., 2014).
What does science say about solutions?
The good news is that there are simple, research-backed solutions, as well as practical, science-based recommendations. A systematic review confirms the link between an improperly set up computer workstation and neck and upper limb disorders (Waersted et al., 2010). The type of task performed on the computer—whether typing on a keyboard or prolonged use of the mouse—itself affects the arm’s exposure to biomechanical stresses (Dennerlein and Johnson, 2006).
Specifically, two key factors emerge from the studies:
- Improve workstation ergonomics: adjust the height of the chair and desk so that your sitting position follows the 90° rule—with your elbows bent at 90 degrees—move the mouse and keyboard closer, and keep the top of the screen at eye level to reduce neck strain. These adjustments can reduce shoulder discomfort, and alternating between sitting and standing remains a useful practice for preventing pain. A study combining ergonomics training with the use of a sit-stand desk showed a reduction in musculoskeletal symptoms as early as the first few weeks (Robertson et al., 2013).
- Do some targeted exercises: small arm raises or trapezius contractions, for a few minutes a day, are enough to reduce common neck and shoulder pain, as shown by a randomized controlled trial conducted in a workplace setting (Andersen et al., 2011). This is consistent with the fact that the shoulder is one of the most mobile joints, but also one of the least stable.
This is exactly the kind of topic our scientific advisory board covers, with insights from a physical therapist who specializes in shoulder injuries.
Hardware also plays a role: laptop users experience more neck and shoulder problems than desktop users, as a laptop screen forces the head into a less favorable position (Argus et al., 2023).
Does ergonomics really make a difference?
A properly adjusted workstation isn’t just about being more comfortable. A recent review of several studies estimated that an ergonomic workstation reduces the risk of shoulder or neck pain by about 36% (Santos et al., 2025), with a simple sitting posture to follow: back straight, feet flat on the floor, and arms not raised. This also requires a suitable chair and armrests adjusted to the correct height.
These recurring pains, which are related to movement and posture rather than an accident, are part of what are known as musculoskeletal disorders of the shoulder. For businesses as well, ergonomics is a profitable investment: fewer absences from work, greater comfort, and healthier teams—provided that all necessary measures are taken, including adjusting the height of work surfaces to avoid excessive arm raising.
A Few Simple Steps You Can Take Right Now to Prevent Shoulder Pain
- Keep your elbows close to your body, relax your shoulders between movements, and avoid always using the same hand.
- Place your screen in front of you at eye level, and keep your work materials in the right place, within easy reach.
- Take micro-breaks every 30 minutes: it’s a simple way to change your posture, relax your shoulders, and reduce muscle tension. Stand up and do ten shoulder rotations in each direction, followed by a few circular movements. A few seconds of deep breathing can also help relax your shoulders.
- Using an ergonomic (vertical) mouse helps prevent the pronated position associated with a standard mouse.
- Hold the trapezius stretch for 30 seconds to 1 minute; these stretches can help relieve shoulder discomfort.
- In addition, an ergonomic shoulder pillow can support your arm and forearm when you're back home on your couch and at night in bed.
Frequently Asked Questions
Why does my shoulder hurt after a day at the office, even though I didn't do anything particularly strenuous?
Pain usually does not result from a sudden movement, but rather from maintaining a fixed posture for several hours: the muscles around the shoulder remain under constant tension, which eventually leads to discomfort, sometimes even outside of working hours (Ariëns et al., 2000).
Are active breaks enough to prevent pain?
These factors do play a role, but taking regular breaks and incorporating movement into your day helps reduce muscle tension, especially when combined with a properly adjusted workstation and a few minutes of targeted exercise each day, such as trapezius contractions (Andersen et al., 2011). During a break, you can also take a short walk or spend a few minutes chatting with coworkers while standing. Varying your tasks and alternating your movements also improves well-being at work.
Does an ergonomic workstation completely eliminate the risk of pain?
No, but it does significantly reduce it: ergonomic interventions are associated with a reduction of about one-third in the risk of shoulder or neck pain (Santos et al., 2025). An ergonomic workstation therefore reduces the risk without preventing all conditions, such as bursitis—a common inflammation of the shoulder—or rotator cuff syndrome, a frequent condition affecting the muscles, tendons, and other structures of the shoulder. Individual risk also depends on other factors, including the level of stress at work (Oha et al., 2014). Finally, strengthening the rotator cuff can improve flexibility, while extreme joint positions increase the risk of pain.
Does working remotely on a laptop change the game?
Yes: Laptop users tend to experience more neck problems or neck and shoulder tension than desktop users, particularly due to the position of the screen (Argus et al., 2023). A laptop stand and a separate keyboard can help achievea better posture. In practice, depending on one’s work or personal circumstances, carrying heavy loads can also contribute to discomfort.
Should I see a doctor if the pain persists despite the adjustments?
Yes, if you have persistent pain—especially if it has lasted for several weeks, is getting worse, or is disrupting your sleep. Tendinitis may be one of the possible causes and warrants a doctor’s visit. Seeing a doctor is helpful for establishing a diagnosis, checking for any injuries, and determining whether a follow-up appointment is necessary. Consulting a physical therapist can then help identify the cause before the condition becomes chronic. In the meantime, in some cases, the French National Health Insurance recommends resting the arm on a pillow to improve comfort.
Find all of our articles on everyday shoulder care in our Observatory.
Sources
- Andersen et al., 2011. Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: a randomized controlled trial. Pain. pubmed.ncbi.nlm.nih.gov/21177034
- Argus et al., 2023. Musculoskeletal disorders and functional characteristics of the neck and shoulder: A comparison between office workers who use a laptop and those who use a desktop computer. Work. pubmed.ncbi.nlm.nih.gov/36683484
- Ariëns et al., 2000. Physical risk factors for neck pain. Scandinavian Journal of Work, Environment & Health. pubmed.ncbi.nlm.nih.gov/10744172
- Dennerlein and Johnson, 2006. Different computer tasks affect the upper extremity's exposure to biomechanical risk factors. Ergonomics. pubmed.ncbi.nlm.nih.gov/16393803
- Kaliniene et al., 2016. Associations between musculoskeletal pain and work-related factors among computer workers in the public service sector in Kaunas County, Lithuania. BMC Musculoskeletal Disorders. pubmed.ncbi.nlm.nih.gov/27717347
- Oha et al., 2014. Individual and work-related risk factors for musculoskeletal pain: a cross-sectional study among Estonian computer users. BMC Musculoskeletal Disorders. pubmed.ncbi.nlm.nih.gov/24884911
- Robertson et al., 2013. Office ergonomics training and a sit-stand workstation: effects on musculoskeletal and visual symptoms and performance of office workers. Applied Ergonomics. pubmed.ncbi.nlm.nih.gov/22727324
- Santos et al., 2025. “Efficacy of Ergonomic Interventions on Work-Related Musculoskeletal Pain: A Systematic Review and Meta-Analysis.” Journal of Clinical Medicine. pubmed.ncbi.nlm.nih.gov/40364066
- Waersted et al., 2010. Computer work and musculoskeletal disorders of the neck and upper extremities: a systematic review. BMC Musculoskeletal Disorders. pubmed.ncbi.nlm.nih.gov/20429925