Ergonomics and Back Pain

Treating people with neck and lower back pain is a big part of my day job. Back pain affects millions of people worldwide and often stems from poor prolonged postures and ergonomics in daily activities. Whether you work at a desk, stand for long hours, or perform repetitive tasks, the way your body aligns and moves can either protect your spine or cause discomfort. We spend about 6-10 hours a day working and I find most people do not think or invest in how it affects their body and how you can improve this.

How Poor Ergonomics Cause Back Pain

Ergonomics refers to designing workspaces, tools, and tasks to fit the user’s body and reduce strain. When ergonomics are ignored, the body compensates by adopting awkward postures or repetitive motions that stress muscles, ligaments, joints in the back.

Common Ergonomic Issues Leading to Back Pain

• Slouching or leaning forward: Sitting or standing with a rounded back increases pressure on the spine and weakens postural muscles.

• Incorrect chair height or lack of lumbar support or seated position: Chairs that do not support the natural curve of the lower back cause muscle fatigue and strain as well as load from not having your feet square on the ground

• Poor workstation setup: Monitors placed too low or keyboards too high force the neck and shoulders into unnatural positions, affecting the upper and lower back. Small changes can make a big difference over time.

• Prolonged static postures: Staying in one position for hours reduces blood flow and causes muscle stiffness.

  
  

These factors contribute to muscle imbalances, inflammation, and nerve irritation, which manifest as pain, stiffness, or numbness.

Signs Your Ergonomics Need Improvement

You might not immediately connect your back pain to your daily habits. Watch for these signs:

• Persistent soreness after work or activity

• Difficulty maintaining good posture without discomfort

• Frequent muscle tightness or spasms in the back

• Pain that worsens when sitting or standing for long periods

• Reduced range of motion or stiffness in the spine

  
  

If these symptoms sound familiar, it’s time to assess your environment and habits.

Practical Ways to Improve Ergonomics and Reduce Back Pain

Improving ergonomics does not require expensive equipment or drastic lifestyle changes. Small adjustments can make a big difference.

Optimize Your Workspace

• Adjust chair height so your feet rest flat on the floor and knees are at a 90-degree angle.

• Use a chair with lumbar support or sit further (perch) forward with weight through your feet or add a cushion to maintain the natural curve of your lower back.

• Position your monitor at eye level to avoid leaning forward or tilting your head.

• Keep your keyboard and mouse close to prevent overreaching and shoulder strain.

• Take regular breaks to stand, stretch, and move around every 30 to 60 minutes. I often recommend to my clients to have a jug of water nearby, drinking regularly and therefor always needing to go to the loo :)

  
  

Practice Better Posture

• When practicing good posture, people forget one of the most important things, our bodies are designed to move, not be static. Sitting perfectly is no good if you don't move regularly because our bodies are not designed to be still for hours, instead, we are built to move. Pause exercises should be part of any office workers regular practice.

• Sit with your back straight and shoulders relaxed but not slouched.

• Keep your head aligned with your spine, avoiding forward jutting.

• When standing, distribute your weight evenly on both feet.

• Engage your core muscles gently to support your spine.

  
  

Incorporate Movement and Strengthening Exercises

• Stretch your back, hips, and hamstrings regularly to maintain flexibility.

• Strengthen your core muscles with exercises like planks or bridges to support your spine.

• Regular exercise can reduces pain but more importantly, it prevents pain by keeping the joints and muscles stronger and mobile with better circulation.

  
  

When to Seek Professional Help

If back or neck pain persists despite ergonomic improvements, consult a healthcare professional. A physiotherapist can provide personalized assessments and exercises. In some cases, medical evaluation is necessary to rule out underlying conditions.