Always Ready. Always Safe. Learn More About Our Health and Safety Protocols.corona close
Skip to main content

How to Prevent Back Pain at Work

Man grabbing lower back showing red around spine

Work can sometimes be a pain in the neck, but it doesn’t have to become a nagging pain in your back.

Whether you work at a desk job or one that requires physical activity, there are ways to protect your back and in this blog post, we’re offering four helpful tips to prevent workplace back pain.

Maintain good posture

No matter if your job requires manual labor or you work in an office, good posture is perhaps the most important measure that you can take to prevent back pain and avoid injury.

When lifting a heavy object…

  • Keep your feet shoulder-width apart.
  • Squat down and bend at the knees, not the waist.
  • Hold the object close to your body and slowly lift up by straightening your legs and keeping your back straight.
  • Avoid twisting while lifting.

When sitting at a desk all day…

  • Adjust the height of your chair so that your knees are bent and in line with your hips and your feet are flat on the floor.
  • Sit up straight and relax your shoulders.
  • Adjust your monitor so that the screen is at eye level or a few inches above to relieve tension in your neck.

Get moving

Repetitive movements or staying in one place too long can cause stiffness and lead to back pain. That’s why it’s important for you to take time throughout your day to get moving.

Regular exercise whether it’s yoga, strength training, or even a brisk walk on your lunch break can help improve your posture, increase flexibility, and relieve any tension in your back.

Listen to your body

Far too often we push ourselves to the limits to meet a deadline or finish a job and more times than not it comes at the expense of our own health and wellbeing.

That’s why it’s important for you to take breaks throughout the day to prevent unnecessary back pain.

Whether it’s a quick lap around the building or taking a few minutes for yourself, switching up what you’re doing can help relieve the tension that’s being placed on your back.

Educate yourself

If you’ve experienced back pain before in your life, you know nagging pain can derail your productivity.

A major component of battling back pain is learning how to prevent it. And that’s where our talented and knowledgeable physical therapists can step in and help.

Physical therapy will provide you with the knowledge you need to stabilize your back muscles, strengthen your core, and focus on improving your mobility by learning helpful exercises and stretches.

Back pain, if left untreated, will not only affect your performance at work but also your quality of life outside of your 9 – 5.

If you want to learn more about how to prevent or manage workplace back pain, find a Phoenix Physical Therapy location near you.

UnitedHealthcare Pilot Program

UnitedHealthcare (UHC) recently announced the launch of a FREE pilot program for anyone suffering from lower back pain.

UHC will waive the cost of copays and deductibles for three physical therapy visits to help manage and ease the symptoms associated with lower back pain.

This pilot program is applicable to our Phoenix locations in Georgia and North Carolina.


Crabapple Village

Johns Creek

North Carolina: