Our working culture, requiring excessive sitting and screen use, is contributing to significant issues for our workforce. In today’s digital world, many of us spend long hours at desks, staring at computer screens. While this may seem harmless, poor ergonomics and extended periods of inactivity can lead to two of the most common workplace health issues: back pain and eye strain.

More than 12 million working days are lost every year in the UK because of lower back pain, and almost half a million employees report work-related musculoskeletal conditions per year. In 2023, a study found that 62.6% of working-age adults experienced symptoms of digital eye strain, and NHS data shows over 201,000 visits for eye pain in the past year alone.

These problems not only reduce productivity but can also severely impact long-term health and well-being. Fortunately, both can be prevented with practical strategies.

Understanding the Problem

Back pain at work is most often caused by poor posture, inadequate seating, and prolonged sitting. Common issues include slouching, leaning forward, or sitting for hours without movement. Over time, these habits can strain spinal structures, weaken muscles, and cause chronic discomfort or injury.

Eye strain, or computer vision syndrome, stems from excessive screen time, glare, poor lighting, and inadequate screen distance. Symptoms can include dryness, blurred vision, headaches, and fatigue.

How to Prevent Back Pain at Work

Ergonomic Desk Setup

A properly set up workstation is the foundation for good posture and spinal health. Here are some key ergonomic principles to follow:

• Chair: Use a chair with lumbar support that encourages an upright posture. The backrest should support the natural curve of your spine. Adjust the height so your feet rest flat on the floor and your knees are at hip level.
• Desk and Keyboard: Your desk should allow your elbows to be at a 90-degree angle when typing. Keep your forearms parallel to the floor and your wrists straight.
• Monitor Height: Position your monitor so the top third of the screen is at or slightly below eye level. This prevents neck strain from looking down or up.

Maintain Good Posture

Even with a good setup, poor posture habits can still creep in. Be mindful of:

• Sitting upright with shoulders relaxed, not hunched.
• Keeping both feet flat on the ground (avoid crossing legs).
• Engaging your core muscles occasionally to support your lower back.

Consider using reminders, such as sticky notes or posture-monitoring apps, to correct your alignment throughout the day.

Take Frequent Movement Breaks

Sitting for long periods reduces blood flow and increases pressure on the spine. Try the following:

• Microbreaks: Every 20–30 minutes, stand up and stretch or take a short walk around the office. Going downstairs a floor and up again is also a good way to mobilise.
• Desk Exercises: Do simple stretches at your desk, such as shoulder rolls, neck tilts, and seated twists.
• Standing Meetings: Incorporate walking or standing meetings to reduce sitting time.

Strengthen Core and Back Muscles

Regular exercise plays a critical role in preventing back pain. Focus on:

• Core Strengthening: Exercises like planks, bridges, and leg raises strengthen the muscles that support your spine.
• Flexibility: Stretching your hamstrings, hips, and lower back improves mobility and reduces stiffness.
• Low-Impact Cardio: Activities such as walking, swimming, or cycling promote circulation and endurance.

How to Prevent Eye Pain at Work

To reduce eye strain, practice the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eye muscles a chance to relax and recover from constant close-up focus.

Adjust Monitor Settings: Your screen settings significantly affect eye comfort:

• Brightness: Match your screen brightness to the lighting of your surroundings. Too bright or too dim can cause strain.
• Contrast and Text Size: Increase contrast and enlarge text to reduce squinting and eye fatigue.
• Colour Temperature: Reduce blue light by adjusting your monitor’s colour temperature to a warmer tone, especially in the evening.

Optimise Lighting: Glare and reflections can intensify eye strain. Address this by:

• Positioning your monitor perpendicular to windows to minimise glare.
• Using blinds or curtains to control natural light.
• Installing task lighting (like a desk lamp) that illuminates your workspace without reflecting off the screen.

Use Blue Light Filters: Many devices offer night mode or blue light filter settings. These can help reduce disruption to your sleep cycle and relieve eye discomfort, especially when working late.

Alternatively, blue light blocking glasses can provide additional protection, though the scientific evidence on their effectiveness is still evolving.

Blink Often & Stay Hydrated: When focusing on screens, people tend to blink less, leading to dry, irritated eyes. To counter this:

• Consciously remind yourself to blink often.
• Use artificial tears or lubricating eye drops if needed.
• Drink plenty of water throughout the day to maintain eye moisture.

Holistic Tips for Both Back & Eye Health

Mindfulness and Stress Reduction: Chronic stress can lead to muscle tension (worsening back pain) and increased screen time (worsening eye strain). Incorporate mindfulness techniques. These help reduce tension and promote overall well-being.

• Deep breathing exercises.
• Brief meditation breaks.
• Journaling or gratitude practices.

Use Sit-Stand Desks: Sit-stand desks allow for more movement variety. Alternating between sitting and standing every hour can reduce pressure on your back and lessen overall fatigue, improving posture and energy levels.

Eye and Posture-Friendly Equipment: Invest in accessories designed for comfort and health.

• Laptop risers to bring the screen to eye level.
• External keyboards and mice to improve wrist and hand positioning.
• Footrests to support better leg alignment if your chair is too high.

Back pain and eye strain are common consequences of modern work environments, but they are not inevitable.  Speak to your HR team to develop a company-wide policy to make improvements and take control of your working-from-home set-up. These are both health issues that, when left unchecked, can cause chronic issues.

The key is prevention well before issues develop but if you’re already experiencing discomfort, don’t live with it – we hope this list of tips helps you take control.