Tips to help you prevent developing back pain at work, including:
Sitting for long periods in front of a computer is storing up trouble. No matter how good your positioning, it's important to get up every so often.
Health experts recommend breaking up sedentary time every 30 minutes for at least one to two minutes.
Find out more about the risks of sitting.
Workstation factors that can affect your back include:
If you work in an office and use a computer, get tips on how to sit correctly.
If you're not sure about your seating position and workstation, ask your manager to arrange a workplace assessment for you.
By law, workstation chairs must be stable. The standard office chair has five legs in a star shape.
The seat height must be adjustable, and the back rest must be adjustable in height and tilt. Ideally, the back rest should move independently of the seat to allow a comfortable position.
When you're sitting, your thighs should be at right angles to your body or sloping slightly down.
If your chair is properly adjusted, your feet should be firmly on the floor, but use a footrest if it's more comfortable. The basic rule is to plant your feet on the floor and support your back.
One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help prevent back pain.
Key points for lifting safely:
For more information on correct lifting techniques and safe manual handling, read safe lifting tips.
Break up long periods of sitting. Frequent short breaks are better for your back than a few long ones.
It gives the muscles a chance to relax while others take the strain. This can prevent your back becoming stiff and tense.
Most jobs provide opportunities to take a break from the screen, such as getting a drink, going for some fresh air, filing or photocopying.
For free work-related health advice if you've been off work for four weeks or more, visit the Fit for Work website.
In general, the best treatment is to stay active and, if necessary, use painkillers. You may feel like going to bed, but this won't help and could make it worse.
The longer you're immobile, the weaker your back muscles will become, and the more they will hurt in the long term.
Your state of mind can also play an important role. Research has shown people who remain positive tend to recover quicker than those who get depressed.
For back pain that lasts more than six weeks, treatment typically involves a combination of painkillers and either acupuncture, exercise classes or manual therapy.
Read more about treating back pain .
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.