Back pain - Here is how to ease it
Back pain is a common complaint, especially for those who spend long hours sitting or standing at work. The good news? There are practical steps you can take to reduce discomfort. In this article, we share tips on improving workplace ergonomics and suggest simple exercises that can help relieve, and even prevent, back pain.
There are several reasons why you might experience back pain
Back pain is one of the most common physical complaints, with most people dealing with it at some point in their lives. Often, it’s the result of sitting for too long, poor posture or a lack of movement during the working day. Poor ergonomics, such as an unsupportive chair or a badly set-up workstation, can also contribute to lower back pain or even lead to back strain.
It is also not uncommon for back pain to occur due to stress and a demanding work environment. Other potential causes include previous back injuries, wearing the wrong footwear, ageing, smoking or even a genetic predisposition.
Poor posture: the biggest culprit
Poor posture is one of the leading causes of lower back pain. Sitting for long periods with your neck and upper body hunched forward puts strain on your spinal discs, which can lead to irritation or even a slipped (herniated) disc. The pain often comes from muscle tension or a pinched 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.
Lumbago, back pain or lower back pain - what's the difference?
Lumbago is a common term used to describe general lower back pain, or lumbar pain. The term can refer to both acute lumbago (back strain) and chronic back pain, when the pain lasts for more than three months.
Common signs of lumbago 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 one leg - a condition known as lumbago 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
- A dull, persistant ache
- Muscle cramps 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 lumbago, meaning sudden onset back pain. It usually improves within a few weeks. The pain can be quite severe during the first few days, known as the acute phase, before gradually easing over time.
What is sciatica?
Sciatica is a broad term used to describe pain that radiates down the leg, following the path of the sciatic nerve. It’s most often caused by a lower back injury that puts pressure on the nerve roots located in the lumbar spine. This is why sciatica often occurs alongside 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
Pain in the upper back between the shoulder blades
Pain between the shoulder blades typically originates from the thoracic spine. It may be caused by an awkward movement, heavy lifting or it can develop gradually over time.
However, upper back pain can sometimes signal a more serious issue, such as an infection, angina or even a heart attack. If you experience sudden or unexplained pain in this area, it’s important to seek medical advice straight away.
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 ergonomics
In theory, we all know we should sit, stand and work ergonomically, but putting that into practice is often easier said than done. Many of us simply don’t have the right setup, especially at work.
Office chair
A well-designed ergonomic office chair can make a big 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
Explore our ergonomic range of office furniture:
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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. You can also read more about how to lift correctly to protect your back at work
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.
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