Supported by: NHS Sheffield

At Work

Many people spend at least eight hours a day at work so it is important to look after your back during this time. There are all sorts of forces, movements and postures that can cause your back to ache, but there is a lot that you can do to protect your back.

  • Avoid positions in which your back is bent and twisted at the same time.
  • Avoid reaching - both when lifting and when carrying out other tasks.
  • If you have to lift things at work plan the lift first and use good technique.
  • If you work in a static job, seated or standing make sure your work set-up is correct for you.
  • Avoid prolonged static postures, for example sitting at a telephone station or VDU - take regular postural breaks.
  • Use equipment provided to reduce the load on your back.

At Your Desk

Working at a desk all day can take its toll on your back.

Simply by having your desk set up incorrectly you can cause an episode of back pain - which can make working feel almost impossible.

  • Try to have your computer screen at eye level in front of you and your chair directly facing it, to avoid unnecessary twisting.
  • Have your mouse and keyboard within easy reaching distance so that you don't have to stretch to use them.
  • Take regular breaks and get up and walk around the office regularly, to stretch out your muscles and give your back a rest.

  • In the office - click on You Tube symbol to watch in full screen

Lifting & Handling

When lifting and handling heavy goods, it is important that you take extra care with your back.

It's so easy to strain the muscles in your back by bending down and lifting an item - and it can cause back pain to come on quite suddenly.

  • Whether it's heavy stacks of paper in an office or machinery - always use your knees to bend down and lift - instead of your back.
  • If possible, use lifting and moving equipment such as a trolley to aid you.
  • Always test the weight of the item you are about to lift by pushing it with your foot. This way you know what to expect.
  • Always plan ahead to ensure that where you are moving the item to is clear and uncluttered - this avoids having to hold the item for longer, causing unnecessary strain.

  • lifting and handling - click on You Tube symbol to watch in full screen

On Your Feet

If your job requires you to be on your feet all day, then it's likely you will at some point have suffered from aches and pains.

Standing is generally better for your back than sitting as it puts less pressure on your lower back, but it is important to try and keep moving and walking around and to sit every so often.

  • As with all jobs, getting regular exercise and keeping fit outside of work will greatly improve the strength of your back and reduce your chances of getting back pain.
  • Take regular breaks to stretch your muscles - this will prevent stiffness and keep your circulation going.

  • Back pain at work - click on You Tube symbol to watch in full screen