The lumbar spine, or low back, is a remarkably well-engineered structure of interconnecting bones, joints, nerves, ligaments, and muscles all working together to provide support, strength, and flexibility. However, this complex structure also leaves the low back susceptible to injury and pain.

Symptoms of lower back pain are usually described by type of onset and duration:

Acute pain. This type of pain typically comes on suddenly and lasts for a few days or weeks, and is considered a normal response of the body to injury or tissue damage. The pain gradually subsides as the body heals.

Subacute low back pain.Lasting between 6 weeks and 3 months, this type of pain is usually mechanical in nature (such as a muscle strain or joint pain) but is prolonged. At this point, a medical examination may be considered, and is advisable if the pain is severe and limits one’s ability to participate in activities of daily living, sleeping, and working.

Chronic back pain.Usually defined as lower back pain that lasts over 3 months, this type of pain is usually severe, does not respond to initial treatments, and requires a thorough medical assessment to determine the exact source of the pain.

Through all 3 types of lower back pain - there are ways to reduce or help cease lower back pain while you work.  

There can be many, many causes of lower back pain in the office.  On this page we will be highlighting the two main evidence-based reasons for lower back pain in the office, and go right to some ergonomic equipment that can help assist in the relief and prevention of lower back pain.

Frequent sitting (sedentary work) over a long period of time has become one of the most studied and evidenced causes of lower back pain in office workers.  While we have finitely described the most supportive position to sit while at a desk, studies have proven that a work schedule that includes standing and moving periodically can drastically reduce the risk of lower back pain and help the recovery of lower back pain.

Unlike any other office desk equipment, ergonomic chairs have an Australian Standard to abide to to ensure you are working with the best support for your back.  It outlines the minimum requirement for a chair, including adjustable lumbar support, seat height, back tilt and a swivel action.  This standard proves the importance of getting the right chair to prevent such a common issue in the office space.  

Because there are a LOT of 'ergonomic' chairs on the market now, an independent body was established to certify chairs to be ergonomic by the Australian Standard, this organisation is called AFRDI.  AFRDI conduct a range of tests to ensure the chair is adjustable to 95% of the population, durable, safe, and sustainable. Ensure to look out for their blue tick symbol when looking for an ergonomic chair that suits you.

Due to the increase in evidence towards the health benefits of being active in the workplace, active chairs are becoming a preferred alternative to the traditional ergonomic chair.  These chairs support building and maintaining core muscles while you work as well as provide a natural posture by opening the hips and placing the pelvic bone in a neutral position - allowing the spine to naturally support the body with little stress.

There is an active movement within Australian work environments to incorporate sit stand desks - for a good reason.  This adjustable ergonomic equipment is the most valuable way to ensure you stay active in the workplace to relief and prevent lower back pain, and still be productive at your desk.  There is no need to walk away from your desk with a sit stand desk, and they are now seen as a necessity within the SafeWork Australia guidelines to ensure a healthy workspace.  Whether you already have a desk, or looking to buy a new full desk - there are options available for you.