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6 Tips How to Reduce Back Pain at Work

What Is The Problem?

Sitting in an office chair for a prolonged period of time can undoubtedly cause problems, particularly to your back. When city workers sit in an office chair for hours on end, they tend to slouch over or slide down the chair. This posture can overstretch the spinal ligaments and strain the spinal discs. Over time, sitting with an incorrect posture can damage spinal structures and contribute to or worsen back pain. So the question is – what treatments for back pain can help us get back into our normal, everyday lives? In this article, we’ll explore a few ways you can minimise back pain and mitigate future risk.

What Is Back Pain?

Back pain is very common but is mostly found in adults between 35 and 55 years of age.  Due to all the complex muscles working together in our back, back pain is a common and frequent complaint amongst our patients, particularly Melbourne CBD office workers . Back pain can be experienced anywhere along the spine, and can restrict daily movement such as bending, lifting, sitting and even walking.

There are two types of back pain – acute and chronic. Acute back pain comes on suddenly and can persist for around three months. On the other hand, chronic back pain develops gradually over a period of time, lasts for over three months and can cause long-term problems.

Causes And Risk Factors

A number of causes can influence back pain. A strained muscle or ligament is one of the most common reasons for back pain. This can occur from various daily activities you may participate in.

If you’re working in an office building, then you’re particularly susceptible to back pain.  This rings true for workers and tradies as well.

Here are some of the main causes of back pain:

  • Sitting with an incorrect posture
  • Repetitive or heavy lifting
  • Sitting for long periods of time
  • Bending down for long periods of time
  • Straining the neck forward (such as when you are looking at a computer screen)
  • Not getting enough exercise/physical activity

The development of back pain can be a result of various factors. These include:

  • A stressful job
  • Pregnancy
  • Strenuous work activity
  • Strenuous exercise
  • Ageing


Although office life can be time restricting, getting your back pain diagnosed and treated is important for your health. At Northern Spinal, our team of highly skilled professionals will examine your pain and use the appropriate treatment to help you get back to your day-to-day life, without any painful distractions. If we think that your back pain is quite serious, we may refer you for further tests to identify the cause.

Tips For Office Back Pain

There are various treatments for back pain and they can be easy adjustments to the way you approach your office life. One of the most important ways you can do this is to slowly improve your posture. This can be done by making adjustments to your office chair to ensure an appropriate posture, taking regular breaks and making changes to the position of your computer screen, keyboard, mouse and other desk equipment.

 Office Massage Chair

  • Having a comfortable and supportive chair can make all the difference.

    Introducing to a reliever for back pains is 8 Point Massage Office Chair. This chair is aimed at massaging four different parts of the body; the upper and lower back, then the hips and thighs.

  • It relieves lower back pains
  • It relieves back tension
  • It soothes aching muscles
  • It provides suitable and all round comfort.

Regular Breaks

  • Moving around and taking frequent breaks is essential if you’re working in an office. Even if you’re pressed for time, get up and loosen up your muscles. Early morning exercises or even parking your car further away can really help.

Standing Desk

  • In many cases, a standing desk is a good alternative to sitting down, and it also has many great health benefits. Either way, staying active will allow you to compensate for all the hours you spend sitting at your desk.

Computer Screen

  • Spending all day sitting in front of your computer screen? To ensure the optimum position, set up your computer screen so that it is in a straight line in front of you. Your keyboard should be in level with your hands. Experts suggest having an under-the-desk keyboard tray to avoid hunching up your shoulders or lifting your arms up to type.

Carry Less

  • Heavy briefcases, laptop bags, suitcases, and purses can add unnecessary stress and strain to your neck and spine. Try to reduce what you need to carry, and use bags that distribute the weight more evenly, such as a backpack. If you can, use a bag with wheels to keep weight off your back entirely.

Change shoes

  • High-heeled shoes are likely to cause damage to your back if you wear them frequently. Pick comfortable, low-heeled shoes when you can. One inch is a maximum heel height suggestion.


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