Office of Human Resources

Spotlight on Well-Being: Back & Neck Pain

Spotlight on wellbeing image. people with good posture, person with neck painMany things can cause back and neck pain, but most commonly, this pain is caused by straining a muscle. This refers to pain that starts suddenly after physical activity, like lifting something heavy or bending over.

What Your Pain Symptoms Might Mean
  • If your pain started after you did something specific, like lifting a heavy object or twisting your back, you might have strained a muscle.
  • If your pain radiates down the back of your arm or thigh, it could be a sign that a nerve is being pinched by a bulging or torn disc.
Treating Pain 

Most people with an episode of back  or neck pain do not have a serious medical problem, and can try simple home treatments such as:

  • Staying active –People with back pain recover faster if they stay active. If your pain is severe, you might need to rest for a few days and consult with your health care provider. Avoid heavy lifting or strenuous activity while you recover.
  • Heat – Some people find that it helps to use a heating pad or heated wrap. Be careful to avoid high heat settings to prevent skin burns.
  • Medicines – If it’s safe for you to take, first try a nonsteroidal anti-inflammatory drug, or "NSAID." NSAIDs include ibuprofen (sample brand names: Advil, Motrin) and naproxen (sample brand name: Aleve). NSAIDS should only be used for short term pain management, no longer than 10 days.
  • Acupuncture – This is when someone who knows traditional Chinese medicine inserts tiny needles into your body to block pain signals.
  • Massage – A massage therapist massages the muscles and other soft tissues in your back.
  • Physical therapy – A physical theorist is an exercise expert who can teach you stretches and movements to help strengthen your muscles. The goal is to relieve pain but also help you get back to your normal activities.
  • Reducing stress – Some people find that it helps to try something called "mindfulness-based stress reduction." This involves going to a group program to practice relaxation and meditation.
Preventing Back & Neck Pain

Make an effort incorporate safe work practices into your daily routine.

  • Body Mechanics - A term used to describe the ways we move as we go about our daily lives. It includes how we hold our bodies when we sit, stand, lift, carry, bend, and sleep. Poor body mechanics are often the cause of back problems. Learn more. 
    • Avoid strenuous activity while the body is in a twisted or bent position, repeated bending, twisting and reaching, bending forward while lifting, and sitting or standing in the same position for too long.
    • Implement safe lifting techniques by planning the lift, getting a good grip, lifting steadily from your legs, keeping the object close to your body, and moving your feet, not bending or twisting from your waist.
  • Ergonomics - Ergonomics is the study of how to match a person's needs to their work environment to increase efficiency and safety. Ergonomics aims to reduce the risk of injury and discomfort, minimize work-related musculoskeletal disorders (MSDs), reduce fatigue and overexertion, and increase work satisfaction. Ergonomics 101. Ergonomics in the Work Environment.