How Can I Prevent Back And Shoulder Pain At Work?

November 14, 2025

If you’ve ever ended your workday with a stiff neck, sore shoulders or an aching lower back, you’re not alone. Back pain is one of the most common reasons people miss work or visit the doctor. Whether you sit at a desk all day, stand for hours or lift heavy items, repetitive movements and poor posture can put stress on your spine and surrounding muscles.

Nearly 20% of people have back pain caused by their job. If you're one of them, you know the pain and its impact are real. Back pain can affect more than your ability to do your job well. It impacts your life when you're off the clock, too.

The good news is that you can prevent most workplace back and shoulder pain. You can reduce discomfort and protect your long-term health if you adjust your posture, build strength and create an ergonomic workspace.

Key Takeaways: Back Pain At Work

Poor posture, long sitting times and improper lifting can lead to back pain.
Regular movement, stretching and proper ergonomics can prevent discomfort.
Early intervention and therapy can keep pain from becoming chronic.
Franciscan Health’s occupational health and physical therapy teams across Indiana and Illinois help employees stay active, healthy and pain-free at work.

Why Does Back Pain Happen At Work?

When it comes to workplace discomfort, posture plays a big role. If you spend hours in the same position, especially if you slouch, this can cause your muscles to become tired and strain your spine. Over time, small habits like leaning toward your monitor, cradling a phone between your shoulder and ear, or twisting while lifting can cause big problems.

“Whether you sit or stand most of the day, the key is to maintain good posture,” said Anand Navarasala, DO, physical medicine and rehabilitation physician with Franciscan Health. “Your back muscles work to support your spine all day long. When posture slips, so does support.”

Pain can develop gradually or suddenly, depending on your job and daily activities. Desk workers often notice tension in the neck, upper back or shoulders, while those in manual labor may experience pain from lifting, bending or carrying loads.

Another common culprit is if you sit too long. Even with good posture, the body isn’t designed to stay still for long periods. Prolonged sitting increases pressure on spinal disks and reduces blood flow to muscles, which leads to stiffness and fatigue.

Your lifestyle can contribute to back pain at work, too. For instance, being overweight and out of shape puts added stress on your back. Likewise, a weak core doesn't give your back the support it needs. Though you can't do anything about it, aging can also play a role.

Over time, different conditions can also develop in your body with repetitive motion, gradually causing back pain. They may be "simmering" until, out of the blue, lifting a box or reaching to adjust a patient in bed leaves you writhing in pain.

What Are The Main Types Of Back Pain?

Not all back pain is the same. Understanding what type you have can help you decide when to rest and when to seek medical care.

Acute back pain

Acute pain comes on suddenly and lasts a few days to a few weeks. “An event such as a fall, an accident or if you lift something heavy causes most acute back pain,” said Dr. Navarasala.

In most cases, rest and at-home treatments, such as over-the-counter pain medication or a heating pad, are all you need to recover.

Chronic back pain

Chronic back pain lasts three months or longer and often stems from an underlying condition, age-related changes or repetitive stress. At-home remedies and rest are typically not enough. You should see a doctor if you experience chronic back pain that doesn’t improve.

What Conditions Can Cause Back Pain?

Sometimes, back pain is related to a specific diagnosis. Common causes include:

Herniated disk: A bulging, ruptured or slipped disk occurs when the cushiony disk between the vertebrae in the spine pushes out of its covering. A herniated disk presses on the spinal cord, which causes pain.
Osteoarthritis: This “wear and tear” arthritis can develop with repetitive movements that break down cushioning cartilage in the spine’s joints.
Sciatica: This is pain caused by pressure on the sciatic nerve that runs from the lower back down the back of your leg. A bulging disk is often the culprit. Poor posture and awkward sitting positions can also cause sciatica.

Why Do My Shoulders And Upper Back Hurt At Work?

Your upper back and shoulders carry much of the body’s tension, especially during repetitive movements or stressful days. Tight muscles between the shoulder blades, known as the rhomboids, can ache after hours of typing or reaching forward.

Poor posture can cause the shoulders to round and pull the head forward, which places extra strain on the neck and upper spine. Over time, that position overstretches the muscles in the shoulders and upper back, which can lead to stiffness, weakness and pain. Especially for people who spend long hours at a desk or looking down at a phone.

Shoulder pain can also be linked to overuse or poor lifting techniques. Lifting or carrying objects overhead, for example, can cause inflammation in the shoulder’s rotator cuff muscles. If left untreated, this pain can radiate down the arm or limit movement.

How Can Better Ergonomics Prevent Pain?

Ergonomics is the science of designing your workspace to fit your body. It can help prevent strain before it starts. Even small changes can make a difference in how your body feels.

To start, adjust your chair and desk setup. Sit with your feet flat on the floor and your knees level with or slightly below your hips. Keep your monitor at eye level to avoid leaning forward and use your chair’s lumbar support to maintain the natural curve of your lower back.

Your keyboard and mouse should be close enough that your elbows are relaxed at your sides. If you use a phone frequently, consider a headset or speakerphone to avoid tilting your head.

“Take frequent breaks from sitting to walk around and stretch,” said Dr. Navarasala. “Movement helps keep your muscles flexible and relieves pressure that builds up during long periods of sitting.”

If you stand while you work, position your workstation so that you don’t have to hunch or reach. And when possible, use an anti-fatigue mat and wear supportive shoes to reduce the stress on your lower back.

“We spend a lot of time educating our patients and sharing how simple strategies can help relieve their pain,” said Jason Hutchison, PT, DPT, a physical therapist at Franciscan Health Mooresville. For example, most movement people make is forward movement. “We lean forward to read. We lean forward to wash dishes; we look at our phones and work on the computer with a forward lean.”

“When we help people become aware of their posture, they can make little adjustments to correct their movements, shifting weight from one foot to another or relaxing their knees to counter that force and put less strain on their backs and necks,” he said.

That support and encouragement help people stay on track with their exercises and recovery and helps reduce the risk of future neck or back injury.

What Are The Best Ways To Prevent Back And Shoulder Pain?

Small changes throughout your workday can impact your comfort and overall well-being. Try these tips:

1. Move often. Get up every 30 to 45 minutes to stretch, refill your water or take a short walk. Movement improves circulation and keeps your muscles from tightening up.

2. Strengthen core muscles. Your abdominal and back muscles work together to support your spine. Simple core exercises, like planks, bridges and gentle yoga, can improve stability and reduce stress on your back.

3. Check your posture. Throughout the day, pay attention to your alignment. Keep your head balanced over your shoulders, with your shoulders relaxed and your feet flat on the floor.

4. Support your spine. If your chair doesn’t have a lumbar support, use a small cushion or rolled towel behind your lower back.

5. Lift carefully. If your job involves lifting, use your legs, not your back. Keep objects close to your body and avoid twisting motions. Lifting heavy objects improperly can put undue strain on your spine.

6. Stretch regularly. Incorporate gentle stretches for your neck, shoulders and back into your routine. Try shoulder rolls, torso twists or standing back extensions to relieve tension.

7. Manage stress. Stress can cause muscle tightness, especially in the upper back and shoulders. Breathing exercises, meditation and short breaks can help reduce stress and lessen tension.

When Should I See A Doctor About Back Pain?

While occasional stiffness is common, pain that lingers or worsens requires medical attention. Talk to your provider or a physical therapist if you experience:

Pain that lasts more than a few days
Numbness, tingling or weakness in your arms or legs
Pain that wakes you at night
Limited range of motion or radiating pain

If you have work-related back pain, treatment is usually simple — but it takes time and patience. Typically, rest and over-the-counter pain relievers do the trick.

“I tell patients, don’t wait until your pain becomes an issue. We can help correct the problem before it gets worse,” said Dr. Navarasala.

Franciscan Health’s physical therapy services and occupational therapy services provide ergonomic assessments, strength and stretching programs, manual therapy and workplace safety education.

The goal is to identify the cause of your pain and help you correct it. Even small adjustments to your routine can make a big difference in how you feel.

How Can You Keep Your Back Healthy Over Time?

Preventing back and shoulder pain at work isn’t about one big change — it’s about consistency. Regular stretching, movement and awareness of posture all contribute to a healthier spine.

To keep your back strong:

Practice yoga or regular stretching to improve flexibility.
Reduce inflammatory foods, such as processed foods, red meat, dairy and refined sugar.
Choose standing options when possible. Alternate between sitting and standing or use a stand-up desk.
Try water therapy, which supports gentle movement and reduces joint pressure.

Outside of work, regular exercise, good sleep and maintaining a healthy weight can also support your back. Early treatment can often resolve small problems before they turn into chronic pain.

Back and shoulder pain may be common, but they don’t have to be your “normal.” Take care of your spine today to help you stay strong, active and pain-free for years to come.

Don’t let back pain keep you from doing your best work. Our physical therapy and occupational health experts can help you get back to comfort. Find a Franciscan Health provider near you and start to feel better today.

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When you or a loved one is facing a disease or disorder of the back, spine or nerves, you will appreciate Franciscan Health's compassionate care while delivering the diagnostic and therapeutic services you need.