Red light therapy for neck and shoulder tension: a desk worker's guide

By mid-afternoon it's often there: a dull ache across the tops of your shoulders, a neck that feels a size too tight, and a habit of rolling your head around between emails. Desk work wasn't designed with your neck in mind. If you're wondering whether red light therapy for neck and shoulder tension is worth a look, this guide covers what tends to cause desk-related aches, what the research shows, a simple routine for using a red light wrap on your neck and shoulders at home, and the signs that mean you should get checked instead.

Why do desk workers get neck and shoulder tension?

Your head is heavy, and the further it drifts forward of your shoulders, the harder the muscles at the back of your neck and across your upper back have to work to hold it up. Better Health Channel lists strain from poor posture among the most common causes of neck pain, including sitting or working with your shoulders slouched and chin poking forward, and looking down at a device for long stretches.

Often the bigger issue is staying in one position too long, rather than any single "bad" posture. Muscles that hold the same position for hours get tired and sore, whichever way you're sitting. Add a laptop screen that's too low, a stressful week and a few nights of poor sleep, and the classic desk-worker neck isn't hard to explain.

Small desk changes that take pressure off your neck

Before adding anything new, it's worth looking at your set-up. Comcare's workstation set-up guide is a good checklist. In short:

• Screen height: top of the screen at eye level, so your head stays level rather than tipping down.
• Screen distance: about an arm's length away, centred in front of you.
• Chair: adjusted so your thighs angle slightly down and the lumbar support fits the curve of your lower back.
• Keyboard and mouse: forearms angled slightly down towards the keyboard, with the mouse close beside it.
• Movement: take regular breaks, and if you have a sit-stand desk, change position roughly every 30 minutes.

If you work on a laptop, the same principles apply. That usually means a laptop stand plus a separate keyboard and mouse, so the screen can sit at eye level.

Better Health Channel also suggests short posture-correction exercises two or three times an hour. Healthdirect's gentle neck movements are an easy place to start: slow nods, head turns and side tilts, kept within a comfortable range.

What does the research say about red light therapy for neck and shoulder pain?

Red light therapy, or photobiomodulation, uses low-power red and near-infrared light that cells absorb, mainly in the mitochondria. The leading theory is that this may influence how cells produce energy. It works differently from a heat pack. Our post on what 660nm and 850nm actually mean explains why devices usually pair red with near-infrared.

The best-known research on the neck is a 2009 systematic review in The Lancet. It pooled 16 randomised controlled trials involving 820 people with neck pain, and found that low-level laser therapy reduced pain compared with placebo, both straight after treatment for recent neck pain and for up to 22 weeks in people with longer-term neck pain. Side effects were mild and similar to placebo.

That's encouraging, but keep it in context. The trials tested low-level lasers, not wearable LED wraps, and they studied people with recent or long-term neck pain, not everyday desk tension specifically. The review is also more than 15 years old. It's a reason for interest, but it can't tell you what a home wrap will do for you.

How to use a red light wrap on your neck and shoulders

Always follow the directions for use that came with your device. A simple routine looks like this:

1. Pick your moment. A session at lunchtime or straight after work can double as a deliberate break from the screen.
2. Sit somewhere supported. A chair with a backrest or a corner of the couch works well. Let your shoulders drop.
3. Drape or wrap it across your neck and shoulders. The wrap is flexible, so it can be draped or wrapped across the back of your neck and the tops of your shoulders, with the LEDs facing your skin and no thick clothing in the way. Follow the directions for use for positioning.
4. Keep it comfortable. It shouldn't pull your head forward or press on your throat.
5. Run one timed session. Let the wrap's built-in 20-minute timer run, and keep to one session per area, once a day.
6. Move afterwards. Finish with a few gentle neck turns and shoulder rolls, and get up for a short walk before you settle back in.

A few cautions: don't use the wrap over broken or irritated skin, don't fall asleep in it, and don't drive while wearing it. Keep the light away from your eyes. And resist the urge to run session after session on a bad day. Longer isn't better, as we explain in why more intensity isn't always better, and how often to use red light therapy covers timing in more detail.

When should you see a GP or physio about neck pain?

Most desk-related neck tension settles with movement, set-up changes and time. Healthdirect advises seeing a doctor if your neck pain:

• is getting worse, or doesn't ease within about a week
• comes with numbness, tingling or pins and needles in your arms or legs
• comes with bladder or bowel problems
• comes with a fever

Better Health Channel adds that pain shooting down the arm, or numbness or weakness in the arm or hand, should be checked by a doctor. So should neck pain after a car accident if it's severe or doesn't settle.

If your tension keeps coming back, a physiotherapist can look at how you sit, move and work, and give you exercises to build strength and endurance in the muscles that support your neck. You don't need a referral, and the Australian Physiotherapy Association's Find a physio directory makes it easy to find someone nearby.

About the Fringe Red Light Wrap

The Red Light Wrap is a flexible, wireless wrap with 360 LED chips combining 660nm red and 850nm near-infrared light, in about a 2:1 ratio of near-infrared to red. It has adjustable brightness and a built-in 20-minute timer, and it can be used on the neck and shoulders as well as the feet, ankles, knees, hips, lower back, elbows, wrists and hands. Because it's wireless, you can use it on a break at your desk or on the couch without a cord. The Red Light Wrap is intended for the temporary relief of minor muscle and joint pain and stiffness, minor arthritis pain or muscle spasm relief, temporary increase in local blood circulation and temporary relaxation of muscles.

Questions about fit or use? Our FAQ covers the common ones.

The contents of this blog, such as text, content and graphics, are intended for educational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your healthcare provider. Consult your healthcare provider before use if you are pregnant, are sensitive to light, or are taking medications that may increase light sensitivity. The Red Light Wrap is included on the Australian Register of Therapeutic Goods (ARTG 469586). Always read the label and follow the directions for use.