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Ergonomics in the workplace
Image of the back an adult suffering from lower back pain

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.
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.
illustration of an adult with lower back pain
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.

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.
  • 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.
Illustration of a human adult spine
  • 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.
infographic of the sciatic nerve
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.
  • 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
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.
  • 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
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.
illustration of bad and good sitting posture
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.

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.
an office worker sitting at her desk in front of the computer
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.
office worker working on his computer while cycling on a desk bike
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

infographic on how to lift correctly
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:
  1. 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.
  2. 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.
  3. 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.
  4. 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.
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.