Back Pain Be Gone: 5 effective strategies to prevent back pain at work

Back pain is a very popular issue with see and treat at the clinic, with 3 in 10 UK workers (27%) say they have experienced back pain at work in the last year, while one in seven (16%) have experienced muscle pain (excluding back pain) as a result of work.

Here are some top tips on how to prevent back pain at work;

A professional massage therapist provides soothing back pain relief with gentle, targeted pressure.

1. Maintain Proper Posture - Tip: Sit up straight with your back fully supported by the chair, shoulders relaxed, and feet flat on the floor. (don't be a prawn!)

Why: Poor posture can put strain on your spine, leading to back pain over time.

Action: Use an ergonomic chair that supports the natural curve of your spine and adjust your desk height so your elbows are at a 90-degree angle. Ask you HR to review this for you.

2. Take Regular Breaks - Tip: Stand up and move around every 30-60 minutes, even if just for a minute.

Why: Prolonged sitting increases pressure on your lower back and tightens muscles, leading to discomfort.

Action: Set a reminder to stretch or walk around. Incorporate small movements like shoulder rolls or gentle back stretches during breaks.

3. Use Ergonomic Equipment - Tip: Ensure your workstation is ergonomically designed, with your computer screen at eye level and your chair at the proper height.

Why: An improperly set-up desk can cause you to lean forward or twist unnaturally, putting stress on your back.

Action: Adjust your monitor height, use a supportive chair, and consider a sit-stand desk to alternate between sitting and standing.

4. Strengthen Your Core Muscles - Tip: Incorporate core strengthening exercises into your routine to support your spine.

Why: A strong core helps maintain good posture and takes pressure off your lower back. - Action: Do simple exercises like planks or bridges for 5-10 minutes a day to build core stability.

5. Avoid Overstretching or Reaching - Tip: Keep frequently used items within easy reach and avoid twisting your torso to grab things from your desk.

Why: Twisting or overreaching can strain your back muscles, leading to pain and discomfort. Action: Organise your workspace so everything is accessible without excessive bending or twisting, and use proper lifting techniques if lifting heavy items.

Implementing these simple strategies can significantly reduce the risk of back pain while working, especially for those with desk jobs.