Improve Your Workspace for Less Back and Neck Pain

Your spine keeps you upright and ready for a wide range of functions, including moving, sitting, bending, and other things our upper bodies do, which we often take for granted. This series of bones (vertebrae) is cushioned by pads (discs), which absorb shock, support your body’s weight, and allow your spine to move smoothly.

Keeping your spine healthy is crucial for work. Globally, over one in four working adults report pain in this area. Back and neck pain isn’t generally life-threatening, but it often leads to losing time at work and can limit spinal function long-term. 

Residents of the Chicago, Illinois, area seeking relief from back and neck pain can get help from our medical team at Michigan Avenue Primary Care.

To make your life easier at work, let’s go over how you can improve your work environment to reduce back and neck pain. 

Causes of back and neck pain at work

Workplace injuries take on many forms. Here are some common reasons they occur:

Falling, slipping, or tripping

Accidents happen in many workplaces, where spills on the floor, uneven surfaces, cluttered walkways, and other hazards make getting around the job site or office more difficult and increase chances of slips, trips, and falls.

Overexertion

Overexertion involves straining to lift objects, performing work in awkward positions for extended periods, or repeatedly overusing specific joints, causing repetitive strain.

Frequent bending and twisting

Whether you’re performing labor that requires lots of bending and twisting, or you sit in a position that compromises your posture, the effects on your neck and back can be long-lasting.

Types of neck and back injuries 

Dealing with the causes of neck and back issues on the job can result in a variety of injuries:

• Fractures: cracks or breaks in the bones of your spine
• Herniated discs: pressure on your spine damages the disks between your vertebrae
• Strains and sprains: pulling or tearing of muscles and ligaments in your back and neck
• Nerve issues: pinched nerves often cause pain in your lower back

Arthritis, the inflammation of joints that can damage your spine, and spinal stenosis, the narrowing of your spinal canal, aren’t typically caused by work, but workplace strain can worsen symptoms.

Both neck and back pain affect millions, but as many as 80% of people experience issues with lower back pain. When the problems in your neck and back become chronic, the risk of serious problems increases and may impact your ability to work. 

Most chronic back and neck pain improves with conservative treatment, but severe cases may require more advanced interventions.

Ways to improve your workspace

To lower your risk of spinal injuries that cause back and neck pain, the Occupational Health and Safety Administration (OSHA) offers some helpful information for different work environments:

For office work

Adjustable chairs, placing your monitor in an ergonomically safe position, keeping your keyboard and mouse in locations that avoid straining your wrists, and taking regular breaks to stretch and stand are all helpful options to avoid back and neck pain if your work requires sitting in front of a computer for long periods of time.

Your office might also consider sit-stand workstations, which can keep you more active while working.

For manual work

For jobs that involve frequent lifting, pushing, pulling, or carrying, using mechanical aids (like hand trucks or pallet jacks), learning proper lifting and bending techniques, working in teams to share heavy loads, and rotating tasks to prevent overuse can all help reduce injury risk. 

It also helps to set up workstations so commonly used items are easy to reach.

For industrial and manufacturing work

These jobs often require a lot of standing, heavy lifting, and repetitive motion, so anti-fatigue mats, ergonomic training to minimize risk, and varying tasks can help avoid injury. An ergonomic workstation and tools designed to reduce strain are also recommended.

Your neck and back are essential to everything you do, so follow these steps to keep them safe and make an appointment with our team at Michigan Avenue Primary Care for more tips on protecting your body at work.