If sitting at a desk all day has left you feeling like work is a real pain in the neck, you're not alone. According to a team of Danish researchers, repetitive strain injuries are have become quite common, particularly among office workers. In fact, a recent Danish survey found that more than half of female office workers reported some experience with neck and shoulder pain. Thankfully, the team's latest findings offer a simple solution that can mean big relief for pain sufferers.

After randomly splitting a group of 42 women into three groups -- specific strength training, general fitness training and reference (control) -- researchers found that after 10 weeks, women who engaged in strength training with dumbbells reduced their pain levels by 50 percent. The strength training included five specific exercises: one-arm row, shoulder abduction, shoulder elevation, reverse fly and upright row.

How does it work?

Simply put, the strength training exercises improve the function of the trapezius muscle -- the large muscle that extends from the back of your head, down your neck and into your upper back -- which reduces pain and helps your body activate the muscle more quickly. (And less pain certainly makes for a more enjoyable work day!)

Ready to give it a try? To complete the five exercises, you'll need dumbbells ranging in weight from 2 lbs to 25 lbs (depending on the exercise, as well as your personal comfort level). Detailed instructions on how to properly perform these exercises can be found here, courtesy of the National Research Centre for the Working Environment. They also provide a strength training diary so you can track your success.