How often should you use a massage gun for neck pain?

Short answer: For neck and shoulder tension related to desk work, most people benefit from 5–10 minutes per session, 3–5 times per week.

Why frequency matters

Using a massage gun too aggressively or too often can increase irritation rather than support recovery. Muscles respond better to short, consistent sessions than to intense, infrequent use.

Recommended frequency for office-related neck pain

• Duration: 5–10 minutes per session
• Frequency: 3–5 times per week
• Intensity: Low to moderate

Signs you are using it too often

• Increased soreness lasting more than 24 hours
• Tender or bruised areas
• Reduced mobility or stiffness

Which massage guns are suitable for frequent use?

Compact, quiet models designed for controlled use are generally better suited for frequent sessions. For a comparison of suitable options, see our guide to the best massage guns for office neck pain.

Final recommendation

Consistency matters more than intensity. If neck pain is related to prolonged sitting or computer work, regular short sessions can be more effective than occasional deep treatments.