Why You Feel Back Pain At Work? Tips To Find Relief

Why You Feel Back Pain At Work? Tips To Find Relief

Back pain is one of the most common medical complaints in the United States. It can be caused by a variety of things, including incorrect posture, poor lifting technique, and stress. If you are experiencing back pain at work, there are a few things you can do to find relief. In this blog post, we will discuss some tips for reducing back pain while you are at work.

Why You Might Be Suffering From Back Pain At Work?

Why You Might Be Suffering From Back Pain At Work?Back pain at work is one of the common complaints that people have. It can be caused by a number of factors, and it is important to find the source of your pain in order to get relief. Before that, you must know that back pain at work is different from other types of pain, such as neck pain or shoulder pain. A few common types of back pain include:

  • Lower back pain: This is the most common type of back pain, and it is usually caused by strain on the lower back muscles. It can also be caused by a herniated disc, arthritis, or spinal stenosis.
  • Upper back pain: This type of pain is usually caused by muscle strain, poor posture, or a herniated disc.
  • Middle back pain: This type of pain is usually caused by muscle strain or arthritis.

There are some common causes why you might be experiencing back pain at work. Let’s take a look at some of them:

Poor posture

One of the common causes of back pain at work is poor posture. If you have a sedentary job that requires you to sit in front of a computer all day, then chances are that you have poor posture. This can lead to strain on the muscles and ligaments in your back, which can eventually lead to pain.

Lifting heavy objects

The second cause might be that you’re lifting heavy objects at work. Even if you lift objects properly, it can still lead to strain on your back. If you lift objects that are too heavy or if you don’t use the proper form, then it can increase the chances of developing back pain.

Not taking breaks

If you are sitting in the same position for a long time without taking any breaks, then it can also lead to back pain. Because you are not moving around, the muscles in your back can become tense and tight, which can eventually lead to pain.

Psychological stress

Finally, you might be experiencing back pain at work because of psychological stress. If you are constantly under a lot of stress at work, it can lead to muscle tension and back pain. Because when you are stressed, your body releases the hormone cortisol, which can lead to inflammation.

So, these are very common and primary causes of back pain at work. If you are suffering from back pain, then it is important to find the source of your pain and get relief.

How To Find Relief From Back Pain?

While back pain at work is common, there are several things that can help you find relief. Some of these tips include:

Take breaks

When the job style is mostly sedentary, it can be easy to get stuck in one position for long periods of time. This can cause muscle tension and trigger points to form in the back. To help prevent this, take a break every 20-30 minutes to walk around and stretch. These regular breaks can help keep your muscles from getting too tight.

Use proper posture

Use proper postureMaintaining good posture can help reduce the amount of stress on your back. When sitting, be sure to keep your feet flat on the floor and your knees at a 90-degree angle. You should also avoid slouching forward or leaning to one side. Use a chair with good back support to help keep your spine in alignment.

If you have to stand for long periods of time, be sure to take breaks often and alternate between different positions. Try placing one foot on a low stool or box to take some of the strain off your back. And be sure to maintain good posture while standing by keeping your shoulders back and your stomach pulled in.

Use proper lifting techniques

When lifting objects, be sure to use proper lifting techniques. Bend at your knees, not at your waist, and keep the item close to your body as you lift. Avoid twisting your body while lifting, and never try to lift an object that is too heavy for you. Because this can put undue stress on your back, it’s always best to ask for help when lifting something heavy.

Wear comfortable shoes

Wearing comfortable shoes that provide good support can help reduce back pain. Avoid high heels and other shoes that don’t offer adequate support. And be sure to stand up and walk around frequently to keep your back from getting stiff. In fact, a comfortable pair of shoes can make all the difference in the world when it comes to back pain.

Stretch and exercise regularly

Stretching and exercising regularly can help strengthen the muscles in your back and improve your flexibility. This can help reduce the risk of back pain in the future. A simple stretching routine that you can do at home may include:

  • Hamstring stretches
  • Calf stretches
  • Shoulder stretches
  • Back exercises

If you’re not sure how to stretch or exercise properly, ask your doctor or a physical therapist for guidance.

Use an ergonomic chair

An ergonomic chair can help reduce back pain by keeping your spine in alignment and supporting your lower back. Look for a chair with adjustable lumbar support and make sure that the seat is at a comfortable height for you. This can help you maintain good posture and reduce strain on your back. For example, if you’re sitting at a desk all day, make sure to adjust your chair so that your knees are at a 90-degree angle and your feet are flat on the floor.

Get enough sleep

Sometimes, back pain can be caused by not getting enough sleep. This is because when you don’t get enough sleep, your muscles are not able to recover from the day’s activities. So, make sure to get at least 7-8 hours of sleep every night. You can try to sleep on your back with a pillow under your knees to keep your spine in alignment. And when you get enough sleep, you will more likely find relief from back pain.

Avoid high heels regularly

Avoid high heels regularlyIf you are one of those who cannot stay away from high heels, keep them for special occasions only. Wearing high heels every day can cause strain on your lower back and spine. Over time, this can lead to pain and other problems. You should also avoid shoes that do not provide enough support. This includes flip-flops, slippers, and other shoes that do not offer much in the way of arch or heel support.

All in all, these are some of the main tips to help you with back pain at work. With these simple and quick tips, you can easily get rid of the pain and lead a healthy life. In fact, you will not only feel better but also save a lot of money on medical bills. So, what are you waiting for? Go ahead and follow these tips to get rid of back pain at work.


In conclusion, back pain at work might be difficult to deal with, but it is important to identify the root cause of your discomfort. If you are struggling to find relief, consider seeking help from a healthcare professional. In the meantime, try to implement some of the tips listed above to help ease your pain. Stay positive and keep moving forward!

Physical Therapy has always been proven to help patients recover from pain. Hence, if you’re experiencing Back painShoulder painKnee painNeck painElbow painHip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.

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