How Ergonomics Can Help with Back Pain 

Around 4.0 million (16%) people in Australia were estimated to be living with back problems in 2022 (source: Australian Institute of Health and Welfare), often caused or exacerbated by poor posture, repetitive movements and prolonged periods of sitting or standing in one position. Ergonomics, the science of designing and arranging workplaces, products and systems to fit the user, can play a crucial role in alleviating and preventing back pain. 

The Importance of Ergonomics 

Ergonomics involves modifying your work environment and daily routines to support your body’s natural alignment and reduce strain on muscles and joints. One of the key principles of ergonomics is maintaining a neutral spine, which involves keeping the spine’s natural curves intact. This can be achieved by adjusting the height and angle of your chair, desk and computer monitor to promote good posture. 

For instance, your chair should support the lower back and encourage an upright posture, with your feet flat on the ground and your knees at a 90-degree angle. Your computer monitor should be at eye level to avoid neck strain and your desk should be at a height that allows your arms to rest comfortably with your elbows at 90 degrees. 

Additionally, ergonomics also emphasises the importance of regular movement. Taking short breaks to stand, stretch, or walk can help prevent stiffness and reduce the risk of back pain. 

Role of Physiotherapists in Managing Back Pain 

While ergonomics is a proactive approach to preventing back pain, physiotherapists are vital in treating and managing existing pain. Physiotherapists are trained to assess, diagnose and treat musculoskeletal issues, including back pain. They can create personalised treatment plans that include exercises to strengthen the muscles supporting the spine, improve flexibility and promote healing. 

A physiotherapist can also guide you on correct posture and movement patterns to prevent the recurrence of back pain. This might involve ergonomic assessments of your workspace or home setup and recommendations for modifications. They can teach you exercises to perform regularly, both to alleviate pain and to strengthen your back and core muscles, reducing the likelihood of future issues. 

Moreover, physiotherapists provide manual therapies, such as massage, mobilisation and manipulation, to relieve pain and restore mobility. By combining ergonomic adjustments with the guidance and treatment provided by a physiotherapist, you can effectively manage back pain, improve your overall well-being and prevent the condition from worsening.