Types of pain
Common causes of lower back pain at work include:
1. Tight buttocks muscles
2. Tight lower back muscles
3. Pinching of nerves in the lower back
Supporting your lower back and reducing how much you lean forward are important parts of avoiding these conditions or reducing the pain you experience. Your lower back will experience less strain when it is relaxed and in a neutral posture. Stretching along with a proper workstation layout will help to achieve this. The most important way to avoid lower back pain is to move, which includes changes in posture, stretching, exercising, and reducing how long we sit at a time.
You can click either “More stretching solutions” or “More workstation solutions” to jump to specific content, or you can scroll down and read it all.
Stretches
Important!
If you have had or are suffering from an injury or conditions in which certain movements or exercises might be contra-indicated, please consult a medical professional before attempting any of these exercises. Stretches should never be painful. If you experience discomfort, please consult a medical practitioner.
All stretches should be performed slowly and carefully and should be held for 30 seconds.
Outer Thigh and Buttock Stretch
Cross one leg over the other.
Pull your knee towards your opposite shoulder.
You should feel the stretch on the outside of your thigh.
Hold for 30 seconds.
Repeat 3 times.
Outer Thigh and Central Buttock Stretch
Rest your ankle on your opposite knee.
Lean forwards at the hips.
You should feel the stretch in your buttocks and outer thighs.
Hold for 30 seconds.
Repeat 3 times.
Workstation Solutions
One of the most common kinds of injuries at work is an overuse injury, also known as a repetitive strain injury. Your body can heal, but it can also be pushed past its limit. An incorrect workstation setup places your body in positions that make it work harder or that don’t give it a chance to rest. The main goal is to support your body in all the right places and keep it in a neutral position.
When it comes to lower back pain, the position of your upper body and correct use of a backrest are key elements to consider. Check if your setup matches the following setup tips to help reduce strain in your lower back.
Monitor height
What it affects
Upper back and shoulder posture, reducing the risk of compressing the nerves that run through the lower back.
Setup steps
1. Sit upright and look straight ahead.
2. Lower/raise your monitor until you are looking straight at the top third of your monitor*. It can be lower than this, never higher for normal office work.
*Note: If you have bi- or multi-focals where the lower section is for computer work, your screen will need to be lower than eye-level.
Monitor distance
What it affects
Tension at the back of your head
Tension in the middle of your shoulder blades
Lower back pain
Eyestrain
Setup steps
1. Bring yourself as close to your desk as possible. Push your armrests backwards if you use them, or slide them under the desk if you don’t. If you rest your arms on your desk, move your chair towards the desk until just before your stomach touches the desk.
2. Stretch out your arm. Your fingertips should just touch your monitor’s screen. This is your minimum distance*.
3. You can move your monitor between 50-100 cm away from you if your desk allows. Try different distances. If you poke your head forwards or squint to see clearly, the monitor is too far.
*Note: If you are farsighted or have another vision challenge, your minimum distance may need to be closer. In these cases, close your eyes or look across the room regularly to give your eye muscles a chance to rest to avoid eyestrain.
Lumbar Support
What it affects
Lower back pain
Setup steps
1. Sit as far back in the chair as possible.
2. Place something under your feet if this raises your feet off the floor. This can be a footrest, a box, or a ream of computer paper. Ensure that your knees are the same level or slightly lower than your hips.
Note: Dangling feet cause pain by pulling your legs into the seat and straining your back. A common workaround for this is to perch on the edge of the seat, leaving your back unsupported.
Your spine is compressed if your knees are higher than your hips. This puts extra pressure on the lower back and is the same as leaning forwards.