enough to reduce the stress on your neck and upper back. 3. Desk set-up - position and height of computer monitor and keyboard, position of phone, position of documents on the desk - everything should be within easy reach so that you dont need to strain  to access them. 4. Back and neck stretches Low back - stand tall, place your hands in the small of the back, lean back gently, over a few repetitions lean back as far as you and your balance allows. If pain worsens you need a full assessment from an appropriatly trained physiotherapist. Neck - sit tall in your chair, gently pull your head back on your neck/shoulders, over a few repetitions take your head back as far as possible - this movement resembles a chicken/turkey head movement. An excellent reference for self-management of neck and back pain is the 'Treat Your Own Neck' and 'Treat Your Own Back' book by Robin McKenzie. Sitting the wrong way is a major cause of pain.  Often it is a little niggle and then it develops slowly into something more serious or it just may hit you out of the blue and be a lot worse. Awareness of sitting posture is the key. Using a McKenzie lumbar roll in the small of your back can help keep everything in line.  Don't sit with your chin or upper back in a forward position.  Get up and stretch every hour or so.  Put an alarm on your phone to remind