Introduction: Fixing Neck Pain Starts Below the Neck
If you’ve tried posture training, massage, or even new pillows with no relief from neck pain or headaches, it might be time to look below the neck.
In my recent article, The New Systems Connection Behind Chronic Neck Pain and Headaches – Why Your Shoulder Blade Could Be to Blame. I introduced a key insight: many cases of neck pain originate in the shoulder blades. This follow-up explains how to adjust your desk and daily habits to fix chronic neck pain and headaches at the source.
“Most people think neck pain comes from the spine or muscles, but often, it’s the position of your shoulder blades pulling everything out of balance,” says Rick Olderman, MSPT, author of Pain Patterns: Why You Are in Pain and How to Stop It.
Quick Insights: What Causes Chronic Neck Pain and How to Fix It
- Unsupported shoulder blades can lead to tension headaches and neck pain.
- Most office chairs make scapular depression worse.
- Elevating your shoulder blades with pillows can help reduce muscular strain.
- Better keyboard and mouse placement relieves overworked support muscles.
- Lasting relief comes from improving the system, not just stretching the neck.
Why Poor Ergonomics Can Cause Chronic Neck Pain and Headaches
The upper trapezius and levator scapulae — two key muscles supporting your head — attach directly to your shoulder blades. When your arms aren’t adequately supported at your desk, those shoulder blades drop down.
This creates a condition called scapular depression, where the shoulder blades rest too low on the back, overworking the muscles that keep your head upright.
“You’re basically asking small support muscles to hold up a bowling ball all day,” says Olderman. “No wonder they get tight and painful.”
The Armpit Test: How to Tell if Your Shoulder Blades Are Causing Neck Pain
Before adjusting your desk, try this self-test to see if scapular depression might be contributing to your pain.
Step 1: Gently turn your head side to side and up/down.
Step 2: Have a friend lift your shoulders by placing their hands in your armpits.
Step 3: While staying relaxed, repeat the head movements.
Step 4: Lower your shoulders and reassess.
“If your pain improves when your shoulder blades are lifted, your workstation should be doing the same thing,” explains Olderman.
You don’t need a new chair — just two firm pillows and a few minutes of setup.
DIY Arm Support Fix:
- Fold two firm pillows in half.
- Place one between your ribs and the armrest on each side.
- Let your forearms rest gently. Your elbows should sit slightly higher than usual.
“It should feel like your shoulder blades are being held up — and that’s exactly the goal,” says Olderman.
How to Set Up Your Keyboard and Mouse to Prevent Neck Pain
Even with great arm support, your keyboard and mouse need to work with your body, not against it.
Best Practices:
- Place the keyboard close enough that your elbows stay at your sides.
- Slide your keyboard over to make room for a central mouse position.
- Avoid lifting your shoulder to reach your mouse — this can stress your neck.
The Real Reason Your Neck Pain Comes Back (And How to Fix It)
Many neck pain treatments fail because they focus on isolated muscles or temporary relief.
“Stretching helps, but if the shoulder blade stays depressed, you’re just chasing symptoms,” says Olderman.
The real solution? A systems approach that addresses how your upper body holds tension throughout the day and makes changes at the root.
Ergonomic Tips for Chronic Neck Pain You Can Start Today
- Enlarge your font size: Prevent unconscious forward leaning.
- Use a footrest to support the lower half of your body, promoting spinal alignment.
- Add pillows behind your back: Bring the chair to your spine.
- Shift often: Movement keeps your support system from fatiguing.
One Patient’s Story: How Fixing Her Desk Solved 10+ Years of Pain
Pain Patterns: Why You Are in Pain and How to Stop It
This book reveals how system-wide mechanics — not isolated issues — drive pain, from your neck to your feet. Available now on Amazon.
Use code RICKBLOG20 for 20% off.
Further Reading & Resources
One of my patients had tried everything — from physical therapy to posture gadgets. But it wasn’t until we raised her arm support and adjusted her mouse placement that her headaches stopped.
“Once her workstation started meeting her body’s needs, the symptoms she’d lived with for years finally calmed down,” says Olderman.
Start Fixing Your Neck Pain And Headaches Today
Don’t let invisible desk stress run your life. Start here:
- Try the pillow trick to lift your shoulders
- Re-align your keyboard and mouse
- Watch my Armpit Test demo on Youtube.
- Visit rickolderman.com for more tools, videos, and digital programs
“Your workstation should work for your body, not the other way around,” says Olderman.
FAQs: How to Fix Neck Pain from Poor Posture and Ergonomics
How do I know if my workstation setup is causing my neck pain?
Can poor posture at a computer cause migraines?
Yes, poor posture as it relates to depressed shoulder blades can lead to chronic tension in the neck and shoulder muscles, which can trigger tension headaches and even migraines over time.
What is the ideal sitting posture for preventing neck pain?
Sit with your back supported, feet flat on the ground (or on a footrest), and elbows at a 90-degree angle with your shoulders relaxed. If you suffer from neck pain and headaches, it’s likely your arm rests need to be higher. Take 15 minutes out of your schedule and devote yourself to testing and using the information in these two articles to dig deeper for your specific solutions.
Are standing desks better for neck pain?
Standing desks, while offering variability in your workstation do not support the arms in a way to solve neck pain and headaches. Switching between sitting and standing throughout the day may be a good solution.
Do ergonomic chairs really work?
Ergonomic chairs can be helpful, but many fail to provide proper arm support or adjustable features for individual needs. Modifications like the pillow trick can make even a standard chair more supportive. If this works, you can then buy an expensive ergonomic chair if you like that accommodates these changes.
