Back pain at work
Tips to help you prevent developing back pain at work.
How to sit correctly
Sitting for long periods in front of a computer is storing up trouble.
No matter how good your positioning, it's important to get up every so often.
Health experts recommend breaking up sedentary time every 30 minutes for at least 1 to 2 minutes.
Find out more about the risks of sitting
Workstation factors that can affect your back include:
- seating posture
- computer screen position
- chair height
- keyboard position
- mouse position
- desk equipment layout
If you work in an office and use a computer, get tips on how to sit correctly.
If you're not sure about your seating position and workstation, ask your manager to arrange a workplace assessment for you.
Adjusting your chair to avoid back pain
By law, workstation chairs must be stable. Most office chairs have 5 legs in a star shape.
The seat height must be adjustable, and the back rest must be adjustable in height and tilt.
Ideally, the back rest should move independently of the seat to allow a comfortable position.
When you're sitting, your thighs should be at right angles to your body or sloping slightly down.
If your chair is properly adjusted, your feet should be firmly on the floor, but use a footrest if it's more comfortable.
The basic rule is to plant your feet on the floor and support your back.
Lifting safely
One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly.
Learning and following the correct method for lifting and handling objects can help prevent back pain.
Key points for lifting safely:
- plan your lift
- start in a stable position
- keep the load close to your waist
- keep your back as straight as possible
- avoid twisting your back or leaning sideways
- avoid lifting heavy loads
- push heavy objects, do not pull them
- distribute the weight evenly
For more information on correct lifting techniques and safe manual handling, read safe lifting tips.
Take regular breaks
Break up long periods of sitting. Frequent short breaks are better for your back than a few long ones.
It gives the muscles a chance to relax while others take the strain. This can prevent your back becoming stiff and tense.
Most jobs provide opportunities to take a break from the screen, such as getting a drink, going for some fresh air, filing or photocopying.
For free work-related health advice, visit the Fit for Work website.
Treating back pain
In general, the best treatment is to stay active and, if necessary, use painkillers.
You may feel like going to bed, but this will not help and could make it worse.
The longer you're immobile, the weaker your back muscles will become, and the more they will hurt in the long term.
For back pain that lasts more than 6 weeks, treatment typically involves a combination of painkillers and either acupuncture, exercise classes or manual therapy.
Find out more about treating back pain
Page last reviewed: Fri Jul 2019 Next review due: Tue Jul 2022
