As a large proportion of life is spent at work, the tips below are to help you move well, stay well and assist in preventing back pain in the workplace.


  • favicon Prior to any lift, ask yourself if there is an easier way to do this. Could I use a crane, forklift, wheelbarrow or other devices to do the hard work for me?
  • favicon For those heavy lifts, asking for help doesn’t make you any less of a tradie.
  • favicon Do a quick safety check of the area and what you plan to lift.
  • favicon Prepare your body by warming up BEFORE you lift and carry.
  • favicon If you do have to lift, then use a sound lifting technique with your feet comfortably apart and in a stable position. Lift using hips and knees, not your back.
  • favicon Maintain the natural curve of your back.
  • favicon Avoid twisting–turn by using your feet, not your back

Standing Posture

  • favicon Think tall, chest lifted, shoulders relaxed, chin tucked in and head level.
  • favicon Posture should be stable, balanced and relaxed.


  • favicon Don’t stay seated for too long.
  • favicon Regularly stand up, stretch and walk around.
  • favicon If you work in an office ensure that your workstation and computer are correctly positioned.


  • favicon Adjust your seat to sit comfortably. Adjust the lumbar support if available.
  • favicon Take regular breaks on long journeys.
  • favicon Don’t sit with your wallet in your back pocket.
  • favicon Be careful what you do after a long journey, take a few seconds to straighten up before lifting things out of the car.


  • favicon With every step, the shock is absorbed by the feet, knees, hips and spine to decrease the force of impact. Wearing the correct footwear helps reduce these forces further whilst not affecting the normal function of the foot.


  • favicon Simple exercise such as walking or swimming is the best.
  • favicon Before and after exercise, make sure you warm up and cool down with gentle stretches.