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How to Reduce Back Pain at Work

Updated: Nov 22, 2023

We all have different jobs that put different kinds of strain on our spines. Whether you work from home, in an office or in an active role, there are many ways you can protect your back from harm and ease any pain you may be experiencing.

Read our tips to reduce back pain.

Common causes of back pain at work

The best way to avoid back pain is by reducing the things that can cause it. The most common causes of back pain at work include:

  • Exerting too much force on your back by either lifting or moving heavy objects.

  • Repeatedly moving in the same movement, particularly ones that use your spine.

  • Not moving from one position for a long period of time.

Preventing back pain

Implement the following advice to reduce your back pain:


When sitting or standing make sure you are aware of your posture. While standing, balance your weight across both feet and ensure you aren’t slouching. If you are sitting, try to arrange your desk in an ergonomic position and use a chair that offers plenty of support. You should be sat in a way that means your feet are flat on the floor and your thighs are parallel to the ground.


If your job requires you to lift anything it’s important to do this correctly. Your workplace should have provided training to ensure you don’t hurt yourself while lifting heavy objects. When picking up an object, get close, bend your knees and tighten your stomach muscles. Use your leg muscles to support you as you lift and make sure not to twist while maintaining the natural curve of your spine.

Modify repetitive tasks

Where possible try not to do the same movement repeatedly. If you can, use lifting devices to help you lift heavy items and try to alternate between tasks. When working at a desk, make sure your mouse, monitor and keyboard are set up properly and use a speaker or headset if you regularly talk on the phone. Try to avoid unnecessary movements that may put your spine out of place such as bending, twisting and reaching.

Listen to your body

Your body will tell you when it is uncomfortable and in order to avoid strain on your back, you must listen to your body. If you start feeling uncomfortable after sitting in a chair for too long, get up and go for a walk around the room. If you are constantly moving, take some time out to stretch throughout the day or try and incorporate exercise such as yoga into your routine.

Optimal Health Chiropractic offers chiropractic services to help you feel your best. Whether you are dealing with back and neck pain or want help with your posture, we can offer you the assistance you need. Get in touch today by visiting our website or calling us on 0131 662 6999.

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