Did you know that back pain is one of the most common work related injuries? If you have been suffering from a sore back after along day of work, chances are that you are not practicing good workplace ergonomics. Here are a few simple and practical ways to reduce your back pain and risk of injury by implementing good workplace ergonomics.


If you sit at a desk all day, one of the most important changes you can make is to ensure that your chair is properly adjusted for your body and optimum comfort.


Tips for proper chair adjustment include:

  1. Adjusting height of the chair so your feet sit flat on the floor. This keeps your knees and hips in line and reduces pressure points and stress on your body.
  2. Sit with your back fully against the lumbar support. Do not slouch or lean. If your feet do not sit flat on the floor when you are in this position, you need a different chair that better fits your size and body type.


Your body is not designed to stay in the same position all day, or even for extended periods of time. Staying in the same position is not only uncomfortable, but also bad for your body. This is why you should be varying your position frequently.

If you have been sitting for awhile, stand up. Stretch your body and your muscles. Take a small walk around the office if you can. If you have been standing all day, take a short rest, walk, or relax your muscles by stretching. Varying your position in this way gives your body a break, and alleviates the pressure that has been building on your muscles and joints from maintaining one position for too long.


If your job requires lifting, you must practice proper lifting techniques and use proper equipment such as a back support belt. It does not matter if you are lifting a box of copy paper or heavier loads, improper techniques will result in pain and soreness and can cause injuries.

Some proper lifting techniques include getting as close as you can to the object before lifting, getting help with heavy loads, keeping the weight of the object close to your center of gravity, and lifting from waist high instead of directly off the floor. Be sure to consult your training materials to ensure that you always use the proper lifting techniques.


Practicing good workplace ergonomics is important, but if you do not practice good posture, all of your effort could be wasted. Good posture essential for maintaining a healthy spine. More than just avoiding slouching, good posture also includes:

  • Keeping your core muscles tight to support your back and body
  • Aligning you head with your shoulders
  • Keeping feet apart, with one foot just a bit in front of the other
  • Not locking your knees while standing

Keeping your head, shoulders, and hips in line keeps your spine in its proper position. This reduces the amount of stress and strain placed on your spine and will reduce your risk of pain and injury. All of the above tips will help keep your body healthy. However, if you are feeling the strain of improper posture and poor workplace ergonomics, call or contact us and schedule an appointment today. We will get you on the road to recovery.