What causes back pain at work? Characteristics of work-related back pain
Back pain is a musculoskeletal disorder affecting muscles, joints, nerves and tendons. It can significantly reduce the quality of life and comfort at work for those who suffer from it. It is not a condition to be taken lightly: according to the French national health insurance system, low back pain, characterised by pain in the lower back, is the leading cause of work incapacity among employees under 45. The pain associated with this condition can range from simple discomfort to complete immobility. While these pains are usually temporary, they can also become chronic.
The causes of back pain
It is important to understand these causes, as back pain is affecting an increasing number of workers. This will help to limit its occurrence. These factors include:
Stress, which causes muscle tension.
Working position: poor posture or slouching while using a computer can lead to tension in the back and neck.
Teleworking: not all teleworkers have an ergonomic desk or chair at home, which can lead to poor posture.
Heavy loads: carrying heavy loads every day can weaken the back, especially if poor posture is adopted.
Physical work can also tire the back.
Repetitive or poorly executed movements can cause back strain.
Inactivity and prolonged sitting or standing can also cause back pain.
Here are our tips for taking care of your back on a daily basis: Everyday habits to adopt to prevent back pain:
To protect your back from bad movements or positions that could cause tension, pain or blockages, practise these simple actions, even at work:
Don’t stay in the same position all day. Instead, if you can, switch between sitting and standing while you work.
Learn to sit with good posture: keep both feet flat on the floor or on a footrest, keep your back straight or slightly tilted back, and rest your elbows on the armrests. To help you find the right position at work or when working from home, consider investing in an ergonomic, adjustable office chair.
If you lift heavy loads, remember to distribute them evenly on both sides of your body to avoid imbalance and back strain.
When picking up an object, whether heavy or light, do not bend over! It is better to squat down and stand up straight using your legs than to pull with your arms and back.
Here are some exercises you can do at work to take care of your back:
Did you know that you can do exercises at work to improve your mobility and avoid back pain? The exercises are simple and discreet enough not to alert your colleagues.
Strengthen your back muscles by doing wall push-ups: stand with your legs shoulder-width apart in front of a wall, extend your arms and place your hands on the wall, then bend your arms to do push-ups.
To relieve upper back pain, exhale and push your palms outwards with your arms straight and your fingers interlaced. At the same time, round your back and tuck your chin towards your chest.
To stretch your entire back, sit down, place your hands on your thighs, and stretch your spine upwards, engaging your head, neck, and the rest of your back. Hold this position for 10 seconds, then repeat the exercise at least six times.
The best sports for preventing back pain
Sport and physical activity in general are your best allies against back pain. If you’re not sure which sports are best for your back, here are a few beneficial activities:
Yoga combines breathing, flexibility and slow postures, making it perfect for stretching the back, relaxing the muscles and reducing stress through good breathing techniques.
Swimming gently strengthens the back and abdominal muscles as water reduces body weight and promotes shock-free movement.
Walking is a simple daily activity that can help strengthen your back muscles and improve your posture.
back care at work back support for office chair ergonomic workplace tips exercises for office workers healthy posture at work office back pain solutions prevent back pain office sitting posture for desk job spine health at work workplace wellness tips
Last modified: July 23, 2025
