Back pain - Here's how to ease it!
Back pain is a common issue, particularly for those who spend extended periods sitting or standing during the working day. he good news is that there are straightforward, practical steps you can take to ease discomfort. In this post, we’ll explore ways to improve workplace ergonomics and share easy exercises that can help relieve and even prevent back pain.
Why you might be experiencing back pain
Back pain is one of the most common physical complaints, with the majority of people dealing with it at some stage in their lives. It’s often caused by sitting for prolonged periods, poor posture or not moving enough throughout the working day. Poor workplace ergonomics - like an unsupportive chair or a poorly arranged desk setup - can also play a part, contributing to lower back pain or causing strain.
It’s also not unusual for back pain to be linked to stress or a high-pressure work environment. Other possible factors include previous back injuries, wearing unsuitable footwear, ageing, smoking or even a genetic tendency towards back issues.
The Main Offender: Poor Posture
Poor posture is a major contributor to lower back pain. Spending long hours seated with your neck and upper body hunched forward places pressure on the spinal discs, which can result in irritation - or in some cases, a slipped (herniated) disc. The resulting discomfort often stems from muscle tension or a trapped nerve.
Different types of back pain
Our backs are a complex structure made up of bones, muscles, joints and nerves. To manage back pain effectively, it helps to understand the difference between acute and chronic pain, as well as how to recognise common symptoms.
Sciatica, lumbago, lower back pain - is there a difference?
Lumbago is a slightly outdated term but can still sometimes be used to describe general lower back pain or lumbar pain. The term can refer to both acute and chronic back pain.
Common signs include:
- Stiffness
- Muscle cramps
- Weakness
- Impaired mobility - for example when bending or twisting
- Fatigue or general discomfort
In some cases, back pain can also affect the sciatic nerve, leading to pain that radiates down the leg - a condition known as sciatica.
Back strain: when pain comes on suddenly
Sudden back pain is often referred to as a back strain. It can be triggered by an awkward movement, poor lifting technique or overexertion. A back strain may involve injury to the spinal discs, facet joints, ligaments, muscles or nerves and sometimes a combination of these.
Common symptoms of back pain:
- Sudden onset of pain, often in the lower back after an awkward movement
- Stabbing pain on one side
- Dull, persistant aches
- Muscle cramping or a sensation of the back locking up
- Pain when bending forward or twisting the torso
Back pain caused by a strain is often referred to as acute lower back pain, meaning it comes on suddenly. In most cases, it improves within a few weeks. The pain can be quite intense during the first few days - known as the acute phase - before gradually settling down over time.
What is sciatica?
Sciatica is a term used to describe pain that travels down the leg along the path of the sciatic nerve. It’s most commonly caused by an issue in the lower back that puts pressure on the nerve roots in the lumbar spine. This is why sciatica often appears together with lower back pain.
Common symptoms include:
- Pain in the lower back or down the outside of the leg (often stopping above the knee)
- Lower back pain when sneezing or coughing
- Pain when bending forward
- Discomfort when sitting
- Weakness, numbness or reduced reflexes in the leg
Upper back pain between shoulder blades
Discomfort between the shoulder blades usually comes from the thoracic spine. It can be triggered by a sudden movement, heavy lifting or may build up gradually over time.
That said, upper back pain can occasionally be a sign of something more serious - such as an infection, angina or even a heart attack. If you notice sudden, severe or unexplained pain in this area, it’s essential to seek medical attention without delay.
Common symptoms when your upper back hurts:
- Pain on one or both sides of the back
- Discomfort that radiates to the chest, up the neck or down into the lower back
- Increased pain with arm movements
- Pain when taking a deep breath
- Discomfort when twisting the torso
- Sharp or cramp-like pain
- Weakness, numbness or reduced sensation in the middle of the back
Pain in the lower back
It’s not always easy to tell the difference between lower back pain and tailbone pain. The lower back connects the spine to the pelvis and hips, making it a key area for movement and support. Pain in this region can often be linked to weak abdominal muscles, which cause the lower back to compensate and take on extra strain.
What can I do to help myself?
Back pain often improves on its own, but there are steps you can take to speed up recovery and reduce the risk of it coming back. Here are our top tips for relieving and preventing back pain.
Check your workstation setup
We all know, at least in theory, that we should sit, stand and work in an ergonomic way - but putting that into practice can be tricky. The reality is that many of us don’t have the ideal setup, particularly in the workplace.
Office chair
A well-designed ergonomic office chair can make a huge difference in preventing back pain. If you regularly experience discomfort in your lower back, choose a chair with built-in lumbar support. You can also add a cushion to improve comfort and posture throughout the day.
Desk
Give your back a break by standing up now and then! A height adjustable desk is a simple but effective way to reduce the amount of time you spend sitting at work. (Don’t forget to pair it with a standing mat to ease pressure on your feet and joints).
Computer screen
To maintain good posture while sitting or standing, make sure the top edge of your screen is at eye level. This will prevent you from constantly looking up or down, reducing strain on your eyes, neck and back. A monitor arm makes it easy to adjust your screen to the right height and distance.
Daily exercise
Regular movement is key to both preventing and easing back pain. If you struggle to find time for exercise, why not try a desk treadmill or desk bike? These active alternatives to a standard office chair help you stay mobile throughout the day, even while working.
Posture
Walking is a simple yet effective way to relieve back pain as it helps distribute pressure evenly across the spinal discs. For seated tasks, a saddle stool encourages a more upright posture and reduces strain on your back
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Tip! Use proper lifting techniques
If your job involves heavy lifting – or if you’re already dealing with back pain – it’s important to lift objects close to your body to reduce strain. Using the right technique can help prevent further injury. 'Lift with your legs' is always a good statement to go by. You can also read more about how to lift correctly to protect your back at work.
Always make sure manual handling courses and certificates are up to date in roles where there is a lot of lifting involved.
Back exercises that you can do at home or in the office
Strengthening your back and core muscles plays a key role in treating and preventing back pain. Here are a few simple exercises you can try, whether you're at home or at work:
- Lower back mobility
Lie on your back with your knees bent. Gently let both legs fall to one side as far as is comfortable, then use your abdominal muscles to bring them back to the centre. Repeat on the other side.
Do 10 repetitions per side for 2–3 sets. - Upper back activation
Stand with your feet hip-width apart. Pull one elbow back as far as possible while reaching the opposite arm forward, as if drawing a bow. Hold for a few seconds, then switch sides.
Do 10–12 repetitions per side. - Core stabilisation
On all fours, extend one leg straight back and the opposite arm forward. Keep your back steady by engaging your core. Repeat on the other side.
Do 10 repetitions per side for 2–3 sets. - For sciatica relief
Lie on your back with your knees bent and feet flat on the floor. Press your feet into the ground and lift your hips, creating a straight line from your knees to shoulders. Lower slowly.
Do 10 repetitions for 2–3 sets.
Summary
Back pain is a common problem often caused by poor posture, sedentary work or stress. But with the right mix of ergonomics, daily movement and strengthening exercises, you can relieve discomfort and reduce the risk of future problems. If your symptoms persist or worsen, be sure to seek medical advice.
Need help? Ask our experts!
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