I am suffering from chronic neck and shoulder pain due to long hours on a laptop. I sit for nearly 9 to 10 hours a day in the office, and sometimes late at night if there is a pending project. I feel tightness and burning pain by evening. What physiotherapy exercises can I do at home to relieve stiffness? Can you suggest some simple stretches or posture-correction exercises?

Ans: Thank you for your query and I'm sorry to hear about your condition. Chronic neck and shoulder pain you're experiencing due to prolonged laptop use which is very common for individuals sitting 9-10 hours daily to develop tightness and burning pain by evening, as sustained postures weaken supportive muscles and strain soft tissues. I strongly recommend you first visit a qualified physiotherapist nearby for about 7 to 10 sessions, as they can provide a thorough assessment, use hands-on techniques to release severe tightness, and teach you the correct form for self-stretching and strengthening tailored to your specific condition. In addition to professional guidance, it is crucial that you take a short break every half an hour during work hours to stand, walk briefly, and change your posture, as this prevents muscles from stiffening up repeatedly. Once you have learned the proper techniques, you can maintain relief with simple exercises like chin tucks to correct forward head posture, ear-to-shoulder stretches for the tight neck muscles, and doorway chest openers to counteract rounded shoulders. Strengthening exercises such as scapular retractions and wall angels are equally important to address the underlying muscle weakness that contributes to recurring pain. Ensure your workstation is ergonomically set up with your screen at eye level, and applying heat in the evening can help relax burning muscles before you perform your prescribed routine. Consistent practice of what your physiotherapist teaches you, combined with regular half-hourly breaks, is key to long-term relief and preventing future episodes. I wish you quick recovery.