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How to Reduce Back Pain at Work

How to Reduce Back Pain at Work


Most people will experience back pain at some stage in their lives, whether it be mild or chronic. It is something that is caused by many factors but often can be caused by the nature of ones profession. The two main causes of back pain at work stem from inactivity and force. Having a relatively inactive desk job, particularly if you have poor posture, or exerting too much force on your back from lifting things incorrectly can cause injury. However, being aware of these contributing factors and taking precautionary measures can help you prevent back pain in the future. So no need to worry, these tips below can help you prevent any injuries or recurring back pain at work.

How to Reduce Back Pain at Work

When sitting in an office chair for a prolonged period of time, the natural tendency is to slouch over your shoulders and not hold proper posture. This in turn can damage spinal structures, thus causing recurring back pain. Below are some ways you can try prevent back pain from occurring due to sitting incorrectly:

  • Have good posture – Make sure you are sitting right back in the chair with your back supported by the backrest.
  • Invest in a good chair – Ensure your feet are well planted on the floor and you can get the chair in underneath the desk so you are not over reaching.
  • Don’t cross your legs – Crossing your legs makes it difficult to keep your spine straight and shoulders squared. Ideally you should keep your knees over your ankles at a 90-degree angle to keep your spine upright.
  • Take breaks – No matter how good your positioning, it’s important to get up and move about regularly. Whether it is to go to the bathroom or even just to walk around and release pressure on your spinal disks, make sure you move often.

The other main cause of back pain at work comes from lifting objects incorrectly. By learning and following the correct methods for lifting, you can help prevent back pain from occurring.

Below are some key points for safe lifting:

  • Start you lift in a stable position, with your feet firmly on the ground.
  • Ensure that the weight of the object is evenly distributed.
  • Keep the load close to your waist, keep the back relaxed, avoiding twisting your back at all times.
  • Avoid lifting loads that are heavier than you can safely handle.
  • Push heavy loads, don’t pull them.

There are many causes of back pain and in most cases, a physiotherapist can help in identifying the cause and develop a treatment program based on this. Specific exercises and treatments targeting the deep muscles that support your back have been shown to significantly decrease these recurrent episodes. Here at Ballsbridge Physiotherapy Clinic, our physiotherapists will advise you on the best form of exercise for your back. For more information or to book an appointment, contact us here.

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