Is Your Desk Job Causing Neck and Shoulder Tension?
July 15, 2026
Episode Notes:
If you finish your workday with a stiff neck or that familiar knot between your shoulder blades, you’re not alone. In this episode, Dr. David Ridos of Freedom Family Chiropractic in Weston, Florida breaks down why desk jobs are one of the leading causes of neck and shoulder tension.
Dr. Ridos walks listeners through the postural habits and ergonomic mistakes that silently build up tension throughout the day, and offers practical, actionable solutions you can start using right away.
Whether you’re working from home or in an office, this episode is packed with insights to help you feel better and move more freely — without leaving your desk job behind.
Hey there, and welcome back. I’m Dr. David Ridos, and you’re listening to the Freedom Family Chiropractic podcast, coming to you from right here in Weston, Florida. Today we’re talking about something I hear about almost every single day in my office — neck and shoulder tension. And if you’ve got a desk job, this one is for you.
So let me ask you something. Do you ever get to the end of a workday and feel like someone tied a knot right between your shoulder blades? Or maybe your neck feels stiff and heavy, like you’re carrying the whole day on your shoulders — because honestly, you kind of are. You’re not imagining it. And you’re definitely not alone.
Here’s the thing. The human body was not designed to sit still for eight, nine, ten hours a day staring at a screen. When you’re at your desk, your head tends to drift forward. Just a little bit at first. But over time, that forward head position puts a tremendous amount of extra stress on the muscles and joints in your neck and upper back. Your head weighs roughly ten to twelve pounds when it’s balanced right over your shoulders. But for every inch it shifts forward, the load on your neck can effectively double. So if you’re hunching over a laptop for hours at a time, your neck muscles are working way harder than they should be — all day long.
Now here’s what’s interesting. Most people don’t feel that tension building up in the moment. You get focused on your work, you lose track of your posture, and before you know it, three hours have gone by and your shoulders are practically up at your ears. That chronic muscle tension is your body’s way of saying, hey — something needs to change.
And it’s not just about discomfort. When the muscles and joints in your neck and upper back are under that constant stress, it can start to affect other things too. Headaches. That tight, foggy feeling. Even tingling down into your arms in some cases. These are signs that your body is struggling to keep up with the demands you’re putting on it.
So what can you do starting today? A few simple things can make a real difference. First — check your screen height. Your monitor should be at eye level so your head isn’t tipping down. Second — every thirty minutes or so, stand up and move. Even just for sixty seconds. Roll your shoulders back, gently tuck your chin, take a few deep breaths. That tiny reset does more than you think. Third — be aware of where your shoulders are right now. Are they relaxed? Or are you shrugging without realizing it? Most of us carry tension there without even noticing.
These small habits won’t fix everything overnight. But they can absolutely start to ease that daily buildup.
Now, when should you come see me? If you’ve been dealing with neck or shoulder tension that just keeps coming back, or if it’s affecting your sleep, your mood, or your ability to focus at work — that’s your sign to get checked out. Sometimes that tension is connected to joint restrictions in your spine that don’t just go away on their own. A chiropractic evaluation can help us figure out exactly what’s going on and put together a plan that actually works for your body and your lifestyle.
You shouldn’t just accept daily pain as part of having a desk job. That’s not normal — it’s just common. And there’s a big difference between those two things.
Alright, thanks so much for tuning in today. I really appreciate you spending a few minutes with me. If you’re in the Weston area and you’re ready to do something about that neck and shoulder tension, we’d love to see you at Freedom Family Chiropractic. Give us a call, visit our website, or stop by — we’re here for you and your whole family. I’m Dr. David Ridos, and I’ll talk to you next time. Take care.
Dr. Ridos is knowledgeable, professional, and genuinely cares about helping patients feel their best. He takes the time to listen, explains everything clearly, and provides excellent chiropractic care. I always leave feeling better and highly recommend Freedom Family Chiropractic to anyone looking for quality care!
Freedom Family Chiropractic is amazing. Dr. David and the team are welcoming, knowledgeable, and take the time to make you feel comfortable from the moment you walk in. You never feel rushed, and it’s obvious they truly care about helping people improve their health. The office has a great atmosphere, and the whole experience is always positive. Highly recommend!
Professional and fantastic environment for the entire family. Very few chiropractors offer this kind of service (and I have tried several since 2001).
The flexibility to make an appointment is outstanding! Specially if you are a busy homepreneur like me.
Professional and fantastic environment for the entire family. Very few chiropractors offer this kind of service (and I have tried several since 2020).
The flexibility to make an apppintment is outstanding!
I came across Dr. David Ridos and his practice Freedom Family Chiropractic while on Instagram a few weeks back. It came at a time when I was suffering from back pain and a stiff neck. I took advantage of the new patient offer and I'm glad I did. The initial consultation with Dr. Ridos was very thorough and he explained the process every step of the way. I have noticed my range of motion has improved tremendously and my back pain and stiff neck has improved with only a few visits. Dr. Ridos and his front staff Emma and Ashley are very friendly and treat you like family.
2/12/2026: My recent visit was fantastic. I walked in feeling stiffness in my neck and mid back and walked our feeling refreshed. Thanks again Freedom Family Chiropractic!
3/19/2026: I came in for my routine maintenance adjustment even though I was feeling good. Thank you Dr. David.
6/19/2026: routine maintenance adjustment. Feel great, improved posture. Great experience as always.
Joel Espelosin (Jojothemortgageguy)06/15/2026 14:31:42
Great experience at the office, Dr. Ridos has great hands! Front desk is awesome super friendly and attentive. Been to many chiropractors in the past. He understands the spine and adjusting. Highly recommend.
It's been a great experience seeing with Dr. David for over two years. We started by addressing some painful sitting-related issues, and now we're focused on maintenance and staying healthy. Getting adjusted after long-distance runs or intense gym workouts always helps me recover better and feel ready for the next challenge.<br><br>As an added bonus, the quick chats about hockey are always enjoyable! Thanks, Dr. David, for the excellent care and support over the years.
I have been a patient of Dr Krost office in Plantation office for a few years and I am extremely grateful for all the support and help that Drs and staff have provided me with a good attitude, understanding and helpful information. Thank you to all of you!<br>Dr Alicia Rodriguez can’t thank you enough for all the caring and support you’ve given me during hard times you are truly amazing.
I came across Dr. David Ridos and his practice Freedom Family Chiropractic while on Instagram a few weeks back. It came at a time when I was suffering from back pain and a stiff neck. I took advantage of the new patient offer and I'm glad I did. The initial consultation with Dr. Ridos was very thorough and he explained the process every step of the way. I have noticed my range of motion has improved tremendously and my back pain and stiff neck has improved with only a few visits. Dr. Ridos and his front staff Emma and Ashley are very friendly and treat you like family.<br><br>2/12/2026: My recent visit was fantastic. I walked in feeling stiffness in my neck and mid back and walked our feeling refreshed. Thanks again Freedom Family Chiropractic!<br><br>3/19/2026: I came in for my routine maintenance adjustment even though I was feeling good. Thank you Dr. David.
I went in thinking it was going to be the same routine just a different doctor however I was wrong Dr.Rios has been amazing and his chiropractic care has really made a difference in life so much Improvement so glad I found him when I did.
Dr David Ridos is amazing in every sense. Not only is he extremely knowledgeable of the human body, how nerves, joints, bones, and everything connects, but he knows just how to solve our body’s issues and maintain us pain free! Thank you, Dr David!
I can’t say enough great things about Dr. David! From the first visit, I felt completely confident in his knowledge, skill, and care. He took the time to listen and made sure I was comfortable every step of the way.<br><br>The adjustments were precise, effective, and tailored to what my body actually needed. I’ve noticed such a difference in how I feel and move since starting care! If you’re looking for someone who genuinely cares and knows exactly what they’re doing, I highly recommend Dr. David!
I went to Dr. Ridos with lower back and nerve pain along my left leg. I was unable to sleep and sit without pain.<br><br>I completed a treatment plan and I am back to normal activities. Its the best decision I have made. The office has all the advanced equipments. My favorite was the decompression machine. I highly recommend Dr Ridos services.
Dr. David is one of the best! He understands the connection between the nervous system and whole body wellness. His treatment approach aims for sustainable health optimization, not just quick fixes. His adjustments are gentle but effective. He takes time to know you as a person and answer questions. For the quality of care you receive, the pricing is very affordable. I've found my new home for chiropractic care!
I’ve had such a great experience here! Dr David is incredibly skilled and attentive, and I’ve seen amazing results since starting treatment. The staff is absolutely fantastic, friendly, professional, and always welcoming. They make every appointment smooth and enjoyable. Highly recommend to anyone looking for quality chiropractic care and a team that truly cares about your well-being!
I started coming to Freedom Family Chiropractic - Weston in November 2025, and I really like it here.<br>The staff is very attentive and professional. The office is always clean and cozy, which makes every visit comfortable.<br>During my first visit, I had a full examination. Everything was explained to me in detail — what the problems were and how we would work on them.<br>I am currently going through therapy. I am not fully healthy yet, but I am moving toward my goal. I understand that this is a process, and I’m happy with the progress so far.
I’m a Dr of Chiropractic from Shelby Township, MI and am in Weston snowbirding. I walked into Dr. David’s office and met Ashley and Jay at the front desk who very comfortably welcomed my wife and I. I needed to get adjusted and Dr. David Ritos took me right in. Being a chiropractor, who travels a lot I try to find other colleagues who will adjust me. Dr. David was fantastic. He took me in specifically adjusted every area of my spine that needed to be taken care of. It’s so nice to know that I found a Chiropractor so good in a home away from home. I highly recommend him. He was fantastic.
Very kind staff and I had an amazing treatment with Dr David. He made sure to target everything I needed to feel better and be able to optimize my health for my time there! Highly recommend!!!
Their approach is simple and grounded in supporting the body’s natural ability to heal and function. Rather than overcomplicating things or pushing unnecessary treatments, they focus on realigning the spine and improving overall body health in a sustainable way. You can tell they genuinely care about long-term well-being, not just quick fixes. Highly recommend for anyone seeking a more natural and thoughtful path to health.
This office is amazing! From the moment you walk in you’re greeted by the awesome young lady at the front desk. The Dr is great, with so much information and a true willingness to help his clients. Truly a special office
Great chiropractor, highly recommend them. Professional, friendly, and very knowledgeable. Dr. David Ridos took the time to really listen to my concerns, explained solutions clearly, and made sure I felt comfortable. I felt relief after just a couple visits.
The Gold Standard. Dr. David Ridos is a gifted Doctor that is committed to excellence in all aspects. His no nonsense results oriented approach is tried and true! Highly Reccomended!
I’m having an amazing experience at Freedom Family Chiropractor. The team is professional, welcoming, and truly invested in helping their patients. The price is great compared to other places I’ve been, and the treatments have already made a big difference with my condition. I feel better every week. Highly recommend!
I have been going to Freedom Family Chiropractic for a few months now and the results are great. The staff and service are great! Would recommend if you live in the area.
I’ve had a great experience with Freedom Family Chiropractic and Dr. Ridos. Emma is incredibly communicative and brings the kind of positive energy everyone could use every day. The entire space has a great atmosphere — welcoming, upbeat, and supported by the thoughtful use of technology that enhances both the experience and the results.<br><br>They take the time to assess your individual needs and build a custom game plan that not only helps with short-term challenges but also supports long-term lifestyle improvement. I’ve really felt the difference by staying consistent with my visits. I use both the decompression table and regular adjustments, and the combination has been excellent.<br><br>I’d highly recommend Freedom Family Chiropractic to anyone looking for personalized care, positive energy, and a modern approach that truly makes an impact.
Tuve un problema de hombro congelado y estuve yendo a terapias sin ninguna mejoría. Después encontré al Dr. David y todo cambió, sentí que estaba yendo con alguien que sabía como ayudarme, en poco tiempo logré mover mi hombro. La atención es muy personalizada. Me he sentido tan bien que seguí yendo más que como un tratamiento, como una rutina de bienestar. Dr David es extremadamente profesional, siempre con una sonrisa y un comentario positivo. Emma también es muy amable y atenta. Más que un consultorio pareciera que llegas a un lugar entre amigos. Lo recomiendo 100%
Excellent care and great results! Dr. David @Freedom Family Chiropractic is skilled, kind, and really takes time to address your specific needs. I feel better every visit and his staff is phenomenal. Great customer service — highly recommend!
I have been dealing with migraines, neck pain, hip pain, sciatica, and lower back pain for quite some time, and it has been a constant struggle to find relief. I came across Dr. Ridos, and I am astounded by his knowledge and expertise. From the very first visit, he took the time to understand my concerns, explain the underlying issues, and create a personalized treatment plan.<br>I went to him from the very beginning of my pregnancy to the very end, and his care made such a difference in managing my hip pain and sciatica throughout that time. His adjustments and techniques have provided noticeable relief. I feel better, move better, improved mood, etc,.!<br>I cannot recommend Dr. Ridos enough, he truly cares about his patients and their well-being! :)
This chiropractor's office is one of the best ones that I have been to in a long time. The staff is incredible with up-to-date equipment. The doctor is very knowledgeable. The prices are pretty affordable. You can’t really put a price on your health. And this facility offers memberships that was the best part for me, the best part for me<br>~Jam
I started treatment a few months ago and the difference since then has been astounding. My first visit I came in with severe pain in my neck and was desperate for relief. Dr. Ridos was great from day one; he listened and then he took time to really educate me on why I was hurting and his recommended treatment plan. Both Dr. Ridos and Emma in the front have been so warm, welcoming and flexible with my busy schedule throughout my treatment. I highly recommend Freedom Family, I know they’ll take good care of you!
“I’ve seen remarkable improvement in my cervical and general spine alignment and overall health thanks to my chiropractor’s expertise and care. Their professionalism and attention to detail have had a lasting impact. I highly recommend their services.”
Just glad to make the choose, to visit Freedom Family Chiropractic, for long time I knew that I needed to get a chiropractic help. Well glad I did from day one I been feeling a lot better, my back pain is gone feel more motivated now that I can do many things, bending exercises yard work ect, including getting a much better sleep.<br>Thank you Dr. David..!
I’ve had an excellent experience at this chiropractic office. From the moment I walked in, the staff was welcoming, professional, and attentive. Dr. Davis takes the time to listen and truly understand the pain or discomfort you’re experiencing, and their treatments are both efficient and effective. Each visit leaves me feeling noticeably better, and I appreciate how focused they are on not just relieving pain in the moment, but also helping with long-term wellness and mobility. The office runs smoothly, with minimal wait times and a calming environment that makes every appointment stress-free. I would highly recommend this practice to anyone looking for quality care and real results.
I can’t recommend Freedom Family chiropractic enough. Me, my husband, and my infant son all see Dr. Ridos. He’s very skilled in adjustments for everyone. Other chiropractors have had difficulty adjusting my husband who is 6’1 215lbs athletic build, Dr Ridos adjusts him with no problem while also being delicate enough with my infant son. My son is sleeping and eating better and his digestive issues have subsided. I frequently get SI joint pain and stiffness in my thoracic and both have been resolved since starting at Freedom Family chiropractic a couple months ago. We don’t use them but the office has 3 decompression machines, which I know are so helpful to others with herniated or bulging discs and not all chiropractors have these machines. The front desk admin Emma is so kind and a breath of fresh air. And last but not the least, the most important aspect for me, they are so incredibly flexible. Appointments can be tough for me right now with 2 young children at home but they are always willing to accommodate my changing schedule without ever making me feel bad about the last minute changes. If you’re in the west Broward area and in need of a chiropractor, freedom family is the right choice.
Excellent service during all my sessions. I had to go there after a car accident, and my improvement was noticeable and very fast. David was very friendly throughout, and best of all, his treatment was highly effective. Thank you so much, David, for everything!
We are thankful for Dr. David. He's helping my son to feel better not only physically but emotionally the way he talks to him and advice and tips he shares with my teen very helpful. He goes above and beyond caring for his patients. Going 2 times a week happy to see my son feeling better physically and emotionally. 100% recommended!
Started seeing Dr. David a few months ago and it’s honestly the best decision I’ve made for my wellness. After a recent accident, I wouldn’t trust anyone else with my chiropractic care. Grateful for hands that heal.
My experience has been very positive and the treatment has made a difference. There is flexibility with the appointment times, which has been very helpful to me.
