5 Strategies to Help You Avoid Neck and Back Pain At the Office

One of the most common work-related injuries in the workplace is neck and back pain. For those that have seemingly low-labor jobs in an office, there are still risks that can cause injury. Poor posture, incorrect sitting position, and unsupportive work chairs are often responsible for back and neck pain for office workers.

Office workers spend more than eight hours a day sitting in unhealthy positions staring at a computer screen. Although there is little physical exertion involved in these types of careers, they can still lead to the pain and discomfort of a serious injury.

If you are getting help for your head and neck pain, your therapist may begin by suggesting that you reevaluate your work space. Making small changes to your work environment and how your body is supported during the day can help you to avoid an office-related injury. Let’s look at a few strategies for avoiding neck and back pain at the office.


When you sit at a desk all day, it’s common to lose control over good posture. Slouching at your desk may feel more comfortable than sitting up straight, but it can lead to pain and neck strain that can cause long-term injury. The most important defence against back and neck pain at the office is to concentrate on maintaining a strong, core-centered posture. Staying mindful of your sitting position or using a soft back brace can help you to maintain the right position while you are in a seated working position.

Use the Right Chair

Spending endless hours sitting during your workday can be uncomfortable; especially if you are using the wrong chair. Your seated position should be in balance with the rest of your work space. Getting an ergonomically shaped desk chair that will give you right lumbar support and allow you to customize your settings can help you to avoid injury. Your chair should be positioned to allow your feet to remain relaxed on the floor with your knees at a ninety degree angle. Don’t allow your chair to lean back too much, as this can put added strain on your lower back.

Stand-Up Desk

Many offices provide their desk workers the option of a convertible stand-up desk. This gets you out of the seated position and allows you to move more freely while you are working. Convertible stand up desks can be used either while seated or elevated to allow you to stand while you work. Stand up desks have been found to increase circulation and relieve fatigue for workers that use them regularly.

Monitor Height

If you spend most of your day looking at a computer monitor, it is essential that your screen is set at the right height. Looking too far up or down to properly read your monitor can cause unnecessary neck strain. Once you are properly seated, adjust your monitor so that you are looking at it straight on for the best results.

Take Breaks

Fatigue can be responsible for many strain injuries at the office. Although sitting is a stationary position, it can still take a toll on the body when done for many hours at a time. To avoid back and neck injuries at the office, it’s important to take breaks and have a stretch. Go for a short walk around your office or engage in a few stretching activities that will help loosen up your seized muscles.

If you are an office worker and you are struggling with neck and back pain, try these tips to help you avoid injury at the office.

Adam Hansen

Adam is a part time journalist, entrepreneur, investor and father.