over 8 years ago by Next Generation

How To Prevent Back Pain At Work

How To Prevent Back Pain At Work

The vast majority of us spend our days at a computer and more people than ever now suffer back pain, so how can we prevent back pain at work?


In conjunction with Ronan Finn Philips (One of 8 Irish fitness fanatics on Instagram for midweek motivationwe have come up with a comprehensive list of the 5 Do’s and Don’ts within the office to prevent back pain at work.

5 DO’S

  1. Regularly check posture & alignment at your desk
    Make an effort to get out of any existing bad habits or positions in the office, set an hourly reminder if needed to recheck or correct any potentially harmful positions.
  2. Ensure screen height is at the correct level for you
    Your eye level should be just below the top of the monitor and straight in front of you. Try to avoid or reduce any existing glares on the screen where possible.
  3. Ensure your chair is at the correct height for you and your desk.
    Forearms should be, close to, if not parallel to floor while working & wrists in a neutral position while working with keyboard and mouse.
  4. Footrest
    If footrest is required after adjusting seat height, install one or use an old phone book. Ensure both feet are fully supported and take regular breaks!
    Try to get to get up every hour to walk around the office & stretch the body
    . Make a point of using a printer or shredder further away than normal or visit a bathroom on the other floor. This will give you more time away from your seat and lengthen the hip flexors which can become shortened when sitting in a position of Hip Flexion for too long.
    Tight Hip Flexors are one of the leading causes of nonspecific lower back pain and can generally be avoided when the rights steps are taken to prevent or reduce.


  1. Poor seat height
    Thighs should remain parallel to floor, or knees about level to hips with shins roughly perpendicular and feet supported. If chair is too high try a foot support or old telephone book.
  2. Bad Head posture
    Try not to sit in a position of forward head posture for prolonged periods. This can lead to additional pressure on the spine and can cause an added 4.5kgs of pressure for every inch your head posture sits forward.
  3. Rounded shoulders
    Don’t sit in positions with rounded shoulders while at your desk. This may lead to shoulder dysfunction. It can also lead to shoulder impingement, instability and general shoulder pain if it isn’t addressed properly.
  4. Unsupported back
    People have a tendency when sitting in unsupported chairs to slouch forward, this can cause rounding of the lower back, disrupting the natural curvature of the spine and lead to chronic low back pain
  5. Unhealthy wrist positions
    Remember to keep your mouse and keyboard within easy reach at your desk. Maintain a neutral & comfortable position for your wrists while typing and using your mouse. Give your hands and wrists a break often.

Ronan Finn Phillips is a Personal trainer from Dublin, Ireland with many years’ experience in the industry training clients of all backgrounds and with a particular interested in addressing Movement Dysfunction. Through his hands on, and functional movements approach, he can help you reduce pain and discomfort caused by poor movement patterns. Ronanfp.pt@gmail.com0873876952