Work shouldn’t hurt, but for many adults, it does.
From hours sitting at a desk to long shifts standing on our feet, work can take a toll on our bodies. Over time, small strains can build into real pain, especially in the neck, shoulders, and lower back. And if you’re already living with chronic pain, the workday can feel even more challenging.
Fortunately, small, consistent adjustments can dramatically reduce discomfort and often prevent pain from worsening.
At Commonwealth Pain & Spine, we know pain management goes beyond the clinic. It involves how you sit, move, and support your body each day at work.
How Common Is Chronic Pain in The Workplace?
Chronic pain is more common than you may think. In fact, according to the Centers for Disease Control and Prevention (CDC), more than 20% of adults in the United States live with chronic pain, with many showing up for work every day, despite the discomfort. Source: https://www.cdc.gov/mmwr/volumes/67/wr/mm6736a2.htm
Still, it’s not always easy to tell when someone is experiencing pain. A coworker may appear fine while quietly managing back, joint, nerve, or headache pain, and that can impact their energy, mood, and concentration.
Even routine tasks like sitting through meetings, lifting supplies, or standing for long periods can require additional effort and recovery.
How Can I Manage My Chronic Pain at Work?
“If you live with chronic pain, staying comfortable at work requires planning,” says Michele McClure, Director of Occupational Medicine at Commonwealth. “Strategies that are often easy to implement include adjusting your workspace, taking breaks, and letting your peers and managers know your needs.”
Plan Around Your Energy and Pain Levels
Chronic pain often fluctuates throughout the day. While some people experience more stiffness in the morning, others may notice their pain increases later in the afternoon after hours of activity.
When possible, schedule more physically demanding tasks when your pain is typically lower. If pain impacts your focus and concentration, you may find it helpful to tackle work that involves complex problem-solving or critical thinking when you’re experiencing less pain, too. Pacing yourself reduces flare-ups and conserves energy.
Use Movement to Prevent Stiffness
It may seem counterintuitive, but gentle movement can help to alleviate or lessen pain.
Staying in one position for long periods increases stiffness and tension. Take short walking breaks, stretch lightly, or change positions to boost circulation and loosen muscles.
Make it a point to simply stand up and move for a few minutes during the workday. You may find it makes a big difference.
Consider Workplace Accommodations
Small accommodations at work can have a big impact. This may include:
• Ergonomic chairs or desk setups
• Standing desks
• Supportive footwear
• Lifting assistance or modified duties
Simple adjustments can minimize strain and protect joints, muscles, and nerves throughout the day.
Work With Your Care Team
Chronic pain is rarely managed with a single solution. Many patients benefit from a combination of treatments, including medication management, physical therapy, interventional procedures, and lifestyle adjustments.
A pain specialist can coordinate a treatment plan that fits your daily routine, including work responsibilities.
Even minor changes, like adjusting medication timing or adding targeted therapy, can help you feel more comfortable at work.
Preventing Workplace Pain Before It Starts
Even if you don’t struggle with chronic pain now, protecting your body at work is a smart, long-term investment. Often, it comes down to a few simple habits.
Set Up Your Workstation Properly
Good ergonomics go a long way in supporting your back, and it just takes a few minutes to adjust your workspace.
Start with your desk and computer. The Occupational Safety and Health Administration (OSHA) advises keeping your monitor at eye level.
When typing, keep your elbows close to your body at about 90 degrees and rest your feet flat on the floor while seated. Source: https://www.osha.gov/etools/computer-workstations
Take Movement Breaks Throughout the Day
The human body isn’t designed to remain stationary for hours. Standing, stretching, or walking for a few minutes every 30 to 60 minutes boosts circulation and relieves spinal pressure.
If you tend to forget to take breaks, set a reminder on your phone or computer so it becomes part of your daily work routine. Eventually, you may not need the reminder at all.
Strengthen the Muscles That Support Your Spine
Strong core and postural muscles stabilize the spine and minimize joint stress.
Basic strength training, physical therapy exercises, yoga, or other guided movement programs can improve posture and reduce the risk of developing chronic back or neck pain.
Manage Stress to Reduce Muscle Tension
Pain and stress are closely linked. When stress rises, muscles typically tighten, especially in the neck, shoulders, and jaw. Over time, this tension can trigger headaches, neck, and upper back pain.
Simple practices like deep breathing and short mental breaks help calm the nervous system and reduce tension. Stepping away from screens can help too. Source: https://www.nccih.nih.gov/health/chronic-pain-in-depth
You Shouldn’t Have to Choose Between Work and Comfort
Pain has a way of making even simple tasks feel exhausting.
At Commonwealth Pain & Spine, our goal isn’t just to reduce pain scores, it’s helping you move, work, and live with greater confidence and comfort.
If work pain is affecting your life, our team can find the cause and create a treatment plan to help you move forward.
