Reducing Back Pain at Work: 6 Ergonomic Tips

Work-related back pain is common, especially when long sitting, repetitive lifting, or poor posture are involved.

1. Keep your screen at eye level

This reduces neck and upper-back strain.

2. Support your lower back

Use a lumbar support or cushion to maintain neutral spine posture.

3. Take movement breaks every 30 to 45 minutes

Brief standing and mobility breaks can reduce stiffness.

4. Lift with your legs, not your back

Use controlled movements and avoid twisting while lifting.

5. Adjust your workstation height

Shoulders should stay relaxed and elbows near 90 degrees.

6. Build core and hip strength

Corrective exercises support better movement and reduce reinjury risk.

If pain is ongoing, professional assessment can help identify the root cause and guide treatment.