4 Tips for Avoiding Back Pain at Work

by DailyHealthPost Editorial

office back pain

Over a million Americans suffer back pain as a result of an injury at work, whether acute or due to long-term strain and repetitive movement.

Let’s take a look at a few ways that you can reduce back pain caused by work, whether you have a desk job or work that is more active.

Tip #1: Be Proactive

Flexibility and strength can help improve your posture and ensure that you don’t injure yourself from lifting or bending. Try incorporating some back and core strengthening exercises into your workout routine, at least two or three times per week. In addition to exercising, do what you can to reduce back pain caused by other areas of life, like by sleeping in a position that encourages proper spinal alignment.


Tip #2: Take Breaks

Especially for those who work at a desk, it’s crucial to take frequent breaks to stretch, change position, and do something that will get those muscles moving. Taking a break at least once per hour can keep the muscles loose, and allow you to avoid tightness that can further complicate back pain.

Tip #3: Be Conscious of Your Back

Be aware of how your posture and movement affects your back. When lifting, for example, make sure to lift from your legs to avoid putting strain on your back. As you sit at your desk, make sure that your spine is in a neutral position, and that you’re not hunched over or twisting to look at your computer or important documents.

Tip #4: Avoid Repetition

One of the major causes of back pain is repetitive strain. If you can, try to mix up your activities at work so that you aren’t performing the same movement over and over again for hours on end.

Check out this infographic for more information about preventing back pain at work:




  • https://visual.ly/keeping-your-spine-safe-work
  • https://www.mayoclinic.com/health/back-pain/HQ00955
  • https://www.webmd.com/pain-management/features/back-dos-donts
  • https://healthfinder.gov/HealthTopics/Category/everyday-healthy-living/safety/prevent-back-pain