Desk-bound neck and upper back? Let’s fix it
Working from a kitchen table in Crouch End, long days at a city desk or bent over a phone on the W7. Neck and upper back pain creeps up on busy people. Our physios get you moving comfortably again and keep it that way.
★★★★★ 5-star Google reviews from our Crouch End patients
Quick answer: Most neck and upper back pain comes from sensitive, stiff joints and tired muscles, not damage, and it improves within weeks with movement, strengthening and hands-on treatment. Our Crouch End clinic inside Equal Results, 56 Crouch End Hill, N8 8AA, can assess you, often the same day.
Why does it happen?
There is no single perfect posture. The problem is usually staying in one position too long, combined with stress, poor sleep or a jump in screen time. The muscles and joints around the neck and upper back become sensitive and stiff.
The good news is that they respond well to movement, strength work and hands-on treatment, and small changes to your day make a big difference.
Fin demonstrates the sleeper stretch
Stiff, sore neck
Mechanical neck pain
Worse at the end of the day, often with headaches.
Upper back ache
Between the shoulder blades
A nagging ache that eases when you move.
Trapped nerve
Arm pain and tingling
Pain or pins and needles down one arm.
Tension headaches
From the neck
Headache at the back of the head with neck stiffness.
Neck pain spoiling your week?
Book at our Crouch End clinic, often the same day.
What helps
- Regular movement breaks through your working day
- Hands-on treatment to ease stiff joints and tight muscles
- Strengthening for the deep neck, upper back and shoulder blade muscles
- Practical changes to your desk, laptop and phone use
- A clear plan if pain spreads into the arm
Exercise
plus manual therapy is recommended for persistent neck pain
Bier et al, Phys Ther 2018
Weeks
not months: most acute neck pain improves within a few weeks
NICE CKS, neck pain
~5
sessions is typical for our patients to reach their goals
BOOST PHYSIO patient data
How to test neck stiffness
This quick test shows how stiff your neck is and is a useful way to track progress.
Get urgent help if you have
- Neck pain after a fall or accident
- Weakness in both arms or legs, or problems walking
- Severe headache unlike any before, or neck stiffness with fever and a rash: call 999
- Upper back pain with chest pain or breathlessness: call 999
Meet your Crouch End physios
Finlay treats back and neck pain every week, and Martin treats injuries of every kind.
Finlay McDonald
Senior Physiotherapist
Finlay treats sports injuries, back and neck pain and guides patients through rehab after surgery.
Martin Sarembock
Senior Physiotherapist
Martin has an MPhil in Sports Physiotherapy and professional rugby experience, and treats injuries of every kind.
What our Crouch End patients say
★★★★★
“He was very thorough and very careful in progressively re-working mobility back into the injured joint.”
★★★★★
“I’ve had a couple of sessions with Finlay and highly recommend him. He’s very knowledgeable and explains things in the way that’s easily understandable.”
★★★★★
“I found my sessions with Finlay really beneficial. Not only is he a very knowledgeable practitioner but he also has a really warm manner, which instantly put me - a first time physio patient - at ease.”
Watch: neck and back advice
Short videos our physios use with neck and back patients.
Neck pain hands-on treatment
How to help back stiffness at work
One clinic, the experience of a whole team
Something our patients don’t always realise is how much support sits behind each physio. Our team trains together twice a month and every physio has a dedicated mentor who reviews cases with them, so when you see us in Crouch End you get the experience of the whole BOOST PHYSIO group.
- Same day appointments, seven days a week across our clinics
- No GP referral needed
- Recognised by Bupa, AXA Health, Vitality, WPA and Aviva
Prefer another clinic? Book at BOOST PHYSIO Muswell Hill, Kentish Town or East Finchley, or read more about neck pain physio.
Ease your neck and back pain
Book at BOOST PHYSIO Crouch End, Equal Results, 56 Crouch End Hill, N8 8AA.
Related reading
Your questions answered
Where is your Crouch End clinic?
Inside Equal Results at 56 Crouch End Hill, N8 8AA, a short walk from the Clock Tower.
Is my posture causing my neck pain?
Posture alone is rarely the cause. Spending long periods in any one position is more of a problem. Moving regularly helps most.
Can you help tension headaches?
Yes. Headaches that start at the back of the head with neck stiffness often respond well to neck treatment and exercise.
Do I need a GP referral to see a physio?
No. You can book directly with us online, by phone or on WhatsApp. If you are claiming on private medical insurance, check with your insurer first, as some ask for a GP or specialist referral.
How many sessions will I need?
It depends on the problem and your goals. On average our patients reach their goals in around 5 sessions, and we will give you an honest estimate at your first appointment in Crouch End.
Written and clinically reviewed by Steven Berkman, BSc Physiotherapy (University of Cape Town), HCPC-registered chartered physiotherapist, MCSP, founder of BOOST PHYSIO in 2008, with Finlay McDonald and Martin Sarembock at BOOST PHYSIO Crouch End. Last reviewed 12 November 2026.
References
- Bier JD et al. Clinical practice guideline for physical therapy assessment and treatment in patients with nonspecific neck pain. Phys Ther 2018;98:162-171.
- National Institute for Health and Care Excellence. Clinical Knowledge Summaries: Neck pain, non-specific. cks.nice.org.uk.
This article is general information, not a diagnosis. If you are unsure what is causing your symptoms, book an assessment or speak to your GP. If you have severe or rapidly worsening symptoms, call 111 or 999.
