How to Prevent Excruciating Neck and Back Pain at Work

August 4, 2023Kolton Opdahl
Back & Neck Pain

Do you experience bothersome neck and back pain while you’re working? Don’t worry – you’re not alone. It can be challenging to focus and perform the best on work tasks when you’re in pain. However, it’s hard to know how to stop it from happening in the workplace if you’re slouching at a desk all day. We’ve compiled 5 tips on how to prevent neck and back pain at work to help make your life easier.

neck and back pain

1. Be Aware Of Your Posture

If you have a job that requires you to sit at a desk for long periods of time, then it’s important to maintain good posture. Make sure you’re facing straight with your shoulders in a straight, neutral position. You want your buttocks to be touching the back of your chair with your feet flat on the floor.

Even if you have a job that involves more standing and moving around, posture still plays a vital role in lowering the risk of neck and back pain. When standing, your chin should be tucked with the shoulders down and back. Additionally, ensure that the hips and spine are neutral with evenly distributed weight among your feet.

2. Walk Around

Consider setting aside small increments during the day to walk around to prevent pain while sitting. If you start to feel your neck or back tighten up, start moving around! Incorporating this simple habit into your daily work life will help increase spine stability, which will maintain balance. In addition, it is giving your body more opportunities to stretch.

3. Stand / Sit More

Your decision to stand or sit more will completely depend on your daily activities. If you are constantly standing and doing a lot of manual labor, then you will most likely need to take breaks to sit down. In contrast, sitting at a desk most of the day will require you to stand more during breaks.

Regardless of your situation, make sure you are allowing yourself to take breaks. Even 5-minute breathers can make a significant difference by relaxing your body / muscles & reducing tension that could possibly be contributing towards your pain.

4. Watch Your Movements

We recommend using caution with your movements throughout the day, as improper use of the muscles may place stress on the tissues, which could be contributing to your neck or back pain. Ask yourself questions such as:

  • How often am I bending my head forward when I look at paperwork or a handheld device?
  • How is my seated / standing posture?
  • Am I taking regular muscle breaks?
  • Am I lifting heavy objects properly?
  • Do I stretch enough throughout the day?

5. Exercise Regularly

Exercising frequently will help build flexibility & muscle strength, which in turn lowers the risk of developing neck and back pain. It also reduces stiffness, improves mobility, and increases circulation; all of which are essential for both the healing process and prevention of pain in the body.

If you can set aside time to exercise daily, then you are helping to prevent neck and back pain; not just at work, but in everyday activities. Keep in mind that your mental health is also affected by these habits.

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