By the Ima Wellness team · Updated 27 September 2026 · 3 min read
Most desk-related neck and upper back pain comes from holding the head forward and the shoulders raised for hours. Short movement breaks, a higher screen and regular massage to release tight muscles help most people. See a doctor for pain that shoots down the arm or comes with numbness.
If your neck aches by 4 PM and your shoulders feel like they sit near your ears, you are not alone. Long hours on a laptop, a phone in the other hand and a long commute are a common mix for working women in Mumbai.
Why it happens
Your head is heavy. When a screen sits low, the head drifts forward and the muscles at the back of the neck and upper back hold it there, all day. Stress makes it worse: many of us raise and tighten our shoulders without noticing. The muscles never get the signal to let go, and by evening they feel knotted and sore.
A 10-minute daily routine
- Raise the screen. The top of the screen should be at about eye level. A laptop stand or a few books with a separate keyboard makes a real difference.
- Every hour, stand up for two minutes. Set a reminder; willpower doesn't work on a deadline day.
- Chin tucks: sit tall and gently draw your chin straight back, as if making a double chin. Hold for five seconds, ten times.
- Shoulder rolls: roll both shoulders up, back and down, ten times, slowly.
- Doorway stretch: put your forearms on either side of a door frame and lean gently forward to open the chest. Hold for 30 seconds, twice.
- Phone at eye level for long calls and messages, not in your lap.
Where massage fits
Massage won't fix a low screen, but it helps muscles that have been holding tension for weeks finally release, and many women find the routine above easier afterwards. A 45-minute Back & Shoulder session (₹849) is designed for exactly this and fits into an evening. For knots that keep coming back, a 60-minute Deep Tissue (₹1,599) every two to four weeks works well for many regulars. If tension also gives you headaches, add a Champi (₹599).
When to see a doctor instead
Book a doctor's appointment rather than a massage if the pain shoots down your arm, if you have numbness, tingling or weakness in your hands, if it started after a fall or accident, or if it wakes you at night and keeps getting worse.
Book a calm hour at home
Women therapists, a published menu, and payment on UPI after the session.
Book on WhatsAppQuestions women ask
What massage is best for desk neck pain?
A Back & Shoulder massage focuses on the neck, shoulders and upper back. For stubborn knots, Deep Tissue uses slower, firmer pressure.
How often should I get a massage for desk-related tension?
Many women find every two to four weeks works well, alongside daily movement breaks and a higher screen.
