Back Pain at Work: What You Can Do to Prevent It

Chronic back pain is a more common problem than you might think.

If you suffer from back pain, it could well be a result of the conditions of your workplace or the tasks you carry out each day. Office workers and drivers often spend their working day sat for a long period of time with bad posture, putting pressure on their spines and causing problems with their back that lead to pain which can stick around long after the working day has ended. Even workers in non-office jobs can experience back pain as a direct result of working; bad posture when lifting and bending is one of the leading causes of serious back injury. So, what can you do to help keep your back safe and pain-free whilst you work?

Improve Your Posture

Whether you work in or out of an office, making a conscious effort to improve your posture can do your back a world of good. When you sit down, take care not to slump your shoulders forward or lean back too far, instead sit up straight with your back firmly supported. If your job consists of bending down a lot to pick objects up and lifting heavy items, it is crucial that you learn the correct and safe posture for carrying out these tasks and ensure that you stick to it. You can also greatly improve your comfort and back safety in the workplace by using an ergonomic chair or an ergonomic back rest. Drivers can also get car seat support which provides tons of relief by supporting your back properly.

Take Regular Breaks

Taking regular breaks at work is important to make sure that you stay focused and can complete your job to the best of your ability. But, it’s also essential for the health of your back – especially if your job involves sitting or standing in the same position for long periods of time. Taking short, regular breaks to walk around will give your back muscles time to relax and recover and prevent you from becoming stiff and tense. If possible, opt for frequent short breaks rather than fewer long ones – as well as being better for breaking up the work day, frequent breaks are also better for your back.

Rearrange Your Desk

If you suffer from back pain at work, it could be relieved by something as simple as rearranging your desk. There are many different factors at work which can contribute to back pain, with the way in which your desk is arranged being one of them. For example, your computer screen may be positioned too low down, causing you to slump over to look at it. If you spend a lot of time typing, the position of your keyboard could also cause pain in your upper back and shoulders. To arrange your desk correctly, you should sit at your chair in a good seated position and move everything around until you are comfortable.

Do you think that employers should be doing more to prevent back pain in the workplace? Join the discussion in the comments below.