Causes of Neck & Back Pain at Work


Lifting or moving heavy objects can overexert or strain the back and neck muscles, especially when done repeatedly or with poor form. Instead, lift with your knees, contract your abdominal muscles, keep your head down and in line with your back and avoid any twisting motions. And if it’s too heavy, find a helper.


Slouching places undue stress on the back’s natural curvature. When standing, keep your weight balanced on both feet. If you sit for long periods of time, switch positions and take short walk breaks around the office or stretch your muscles to relieve tension with your back and neck and avoid any twisting motions. Ergonomically designed standing work stations may help change static posture throughout the work day.


Repeating certain movements puts an uneven load on your skeleton and muscles – especially from awkward or overstretched positions. Seek out ways to modify repetitive activities such as taking appropriate breaks between times of lifting or bending. This will allow your muscles to recover strength.


Psychological and emotional stress at work can cause a distinct physical reaction – muscles that are tight, tense and prone to injury. When stress hits, use positive coping techniques to reduce tension such as a quick walk outside or a coffee break with a colleague.