Back Pain Office Ergonomics: How to Prevent and Relieve Back Pain at Work

How to Relieve (and prevent) Back Pain at Work

Does your back hurt from sitting? Is your pain worse at work?

If so, you’re not alone… but the good news is there are many things you can do to prevent and relieve back pain and sciatica while at work.

In this video I show you simple but effective tips for improving your workspace… everything from using the telephone, setting up your desk, how to adjust your office chair and more.

Please be sure to share your tips and comments below and don’t forget to share this with anyone else you know who might benefit.

Also, don’t miss these important related videos:

Office Chairs Reviewed: How to Find the Best Office Chair For YOU

The 5-Minute Office Stretch Routine

Filed Under: Back Pain at Work, Video
Written By:  Updated:
my avatar

Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

Sign Up Now For LESS PAIN, MORE LIFE Our FREE E-Newsletter…

Kiss your pain goodbye when you sign up to receive our free, LIVE PAIN FREE email newsletter, which is always full of the latest and most powerful, pain relieving information from the world’s leading pain relief experts.

Sign Me Up!

We are 100% Anti-Spam Compliant

9 thoughts on “Back Pain Office Ergonomics: How to Prevent and Relieve Back Pain at Work”

  1. Claudio Alpaca says:

    not always

  2. Tiria says:

    I have never thought about monitor height or tilt before. Due to carpal tunnel in both of my arms I’ve had to learn new ways of doing things such as keeping your arms as level as possible. That and the periodic breaks you mention have really helped.
    I’m really looking forward to the office chair video. The chairs I’ve tried seem great when I try them in the store but end up not working as I hoped when I get them home.

  3. Arieljoy says:

    Thanks, Jesse, for the informative video. I have an Equus chair, by Herman Miller, that I purchased new in 1993. It was state-of-the-art at that time and was pretty expensive.

    It is worn out now and the seat height adjustment is no longer working well but the frame is still in good shape. I have been considering sending it back to Herman Miller to be overhauled and reupholstered but before I do I would like to read your thoughts re: the value of this chair at this point in time. I figure that it will probably cost me at least the aprox. $800 I paid for it back then.

    The question is, “Are there currently better chairs on the market, for that price or less?”

    Thank you,


  4. David says:

    I know why looking at a computer monitor all day hurts your eyes; it has to do with the amount of direct light vs. the amount of ambient light.

    In layman’s terms, the light from your monitor may be, or at least seem to be, significantly brighter than the light in the rest of the room. This can cause problems because your eyes can’t adjust properly to the difference. And the greater the difference, the more damage is done.

    So, another way to help your eyes specifically is to reduce the brightness of your monitor, just a little bit. This decreases the contrast between that and the ambient light, and puts less strain on the eyes.

    At least, that’s how it works for me.

  5. Norman Shinkoethe says:

    Nice Blog

  6. denise says:

    your advise is excellent & I will forward on to a friend who gets back pain whilst sitting at her computer. Also how about some tips & advise on lower back pain after walking for a relatively short distance.

  7. Chris says:

    This site video is very helpful and things you said its very knowledgeable and helpful for the are helping patients that suffer with neck pain,we are working in the same area and helping people get relief

  8. Jon says:

    I sit in a driver’s chair ALL DAY, some night.
    Can’t always stop for 5-6 hr. Few times, 10 – 11hr straight. Chair comes with the truck, NO choices. Rush hr/Stop N Go traffic, hard on the shifter shoulder N clutch knee.
    Sit up straight, butt hurts. Slouch, back hurts.
    Eyes open for so long, dry N sore!
    Faster traffic = More miles{money} or more time not driving [do my own thing time].
    Slower traffic = less money or less time not driving [Restfull time].
    GOT to stay On-Time.

  9. gilberrt says:

    height and lowering brightness is a great help now i need to work on my chair

Leave a Reply

Your email address will not be published. Required fields are marked *

The reCAPTCHA verification period has expired. Please reload the page.