What To Do When Your Back Seizes Up At Work: 5 Common Problems And Their Solutions

Let’s be real — with all the return-to-office mandates, a lot of us are back at our desks (or on our feet) more than we’ve been in years. And guess what’s also making a comeback? Back pain.

Maybe you’re powering through endless Zoom calls in an office chair that’s seen better days, or maybe your job keeps you on the move and lifting all day. Either way, those long hours, repetitive movements, and not-so-great posture can seriously mess with your back.

The good news? You don’t have to just live with it. In this video, we’ll break down 5 of the most common work-related back pain triggers — and more importantly, how to fix them so you can get through your day without wincing every time you stand up.

5 Factors That Create Low Back Pain At Work

Low back pain is a common issue that can significantly impact your ability to perform daily tasks and maintain productivity, especially in the workplace. According to the Mayo Clinic and recent clinical studies, there are five primary factors that often contribute to low back pain at work.

Understanding workplace triggers can help you identify potential triggers and take steps to prevent or manage discomfort. Let's take a look at these 5 factors and see what to do when your back seizes up at work.

1. Force

Problem: Strain

Lifting or moving heavy objects can cause you to exert too much strain on your back, putting you at risk for injury (think nurses helping to lift patients, or our amazing delivery people who bring us pretty much anything we can think of). A study carried out on men aged 18–55 yr who lifted at least 20 kg more than twice a day showed that they were at increased risk of low back pain.

Solution: Lift properly

When lifting and carrying a heavy object, lift with your legs and tighten your core muscles. Make sure you hold the object close to your body. If the object is too heavy try to get someone to help you with it.

2. Repetition

Problem: Repeated Movements

Twisting and/or rotating your spine repeatedly, along with other repetitive movements, can injure your spine. This can be as simple as reaching for the printer next to you, or even just grabbing your notes for your next meeting.

Solution: Avoid unnecessary bending, twisting and reaching

If you frequently talk on the phone and type, or write, at the same time, try placing your phone on speaker, or use a headset. You can also set up your work station so that you don't have to bend and twist to get to things.

3. Inactivity

Problem: Prolonged Sitting

Sitting in our chairs for hours at our desks, especially if your chair isn't giving you good support, or if your posture isn't right, can cause flare ups.

Solution: Change It Up

If you have to sit for long periods of time try to make sure that you change your position often. Make sure you get up and walk around every now and then, this will gently stretch your muscles and help to relieve some tension.

4. Whole Body Vibration

Problem: Driving

Whole-body vibration in motor vehicle driving has been found to be a risk factor for low back pain. The vibrations caused by motor vehicles often coincides with the natural frequency of the lumbar spine which makes tissues vulnerable to injury from the resonance. This risk factor puts delivery drivers or Uber/Lyft drivers at higher risk of low back injury.

Solution: Support

To promote good posture when sitting, choose a chair that supports your spinal curves. Remove your wallet or cellphone from your back pocket when sitting to prevent putting extra pressure on your buttocks or lower back. It also helps to take regular breaks between destinations.

5. Stress

Problem: Psychological Stress

The recent Return To Office mandates being enforced by many companies have led to many people feeling torn between work and family, with many individuals experiencing a significantly impaired work/life balance and high workload.

With economic uncertainty and unemployment at an all-time high, employees are feeling the effects of job insecurity and many feel that they should work even longer hours than before, all while balancing full time family responsibilities. This is leading to an increase in stress, which contributes to the psychological aspects of low back pain.

Solution: Relax

Taking regular breaks, getting enough sleep each night, and exercising, can help relieve daily stress. There are also a variety of apps that focus on relaxation and stress-relief.

If you feel like you need additional help you can call the National SAMHSA hotline, 1–800–622-HELP and they can assist in providing referrals to local organizations or support groups.

Conclusions - What To Do When Your Back Seizes Up At Work

These are some of the main problems that people tend to encounter at work, along with some popular solutions. You can also add exercises that will increase your balance and strength to your daily activities. These exercises can further decrease your risk of falling and injuring your back.

Current health guidelines actually suggest that the average adult should engage in at least 150 minutes a week of moderate aerobic activity, or 75 minutes a week of vigorous aerobic activity and participate in strengthening exercises 2 or more times per week.

As the Covid-19 pandemic continues, self-care is more important than ever. Without it our health will decline as well as our productivity levels. Just a few minor changes in your daily routine can bring about significant improvements. So feel free to go ahead and take a few extra minutes for yourself today.

You are worth it!