Back Pain at Work Doesn’t Clock Out: Why Prevention Is the Smarter Investment

Back pain doesn’t clock in at 9 and out at 5. It follows people into meetings, slows them at their desks, and weighs on their mood long after the workday is done. For employees, it’s exhausting. For employers, it’s one of the biggest drivers of lost productivity and rising health costs.

Musculoskeletal (MSK) conditions, like back, neck, shoulder, arthritis, and repetitive strain, are among the most common health challenges people face. And while they’re often seen as inevitable, many MSK issues can be prevented with the right support.

Why musculoskeletal pain is one of the biggest workplace challenges

Nearly everyone will experience musculoskeletal pain at some point in their lives. In the workplace, that means most teams are already feeling the strain … whether it’s a sore neck after a day at the desk, a back that stiffens during travel, or joints that ache after repetitive tasks.

The scale is enormous. The World Health Organization estimates that 1.71 billion people worldwide live with MSK conditions, and low back pain is the single leading cause of disability. And in the U.S., orthopedic and musculoskeletal conditions consistently rank among the most expensive categories of high-cost claims for employers, according to Sun Life’s analysis of thousands of health plans.

For employees, the toll is physical and emotional: fatigue, distraction, stress, and frustration when pain lingers. For employers, the costs appear more quietly but add up quickly through absenteeism, presenteeism, and high claims.

For insights into how these issues escalate, and how they can be prevented, we turned to LifeSpeak expert and Physical Therapist Dr. Jessie Podolak. In her video Preventing Musculoskeletal (MSK) Injuries, she explains that aches and pains often begin small but can progress into more persistent issues if not addressed early—a reminder of the value of prevention.

“Like a well-trained guard dog, [pain] barks to get our attention.”

From everyday aches to escalating claims

Pain itself has a purpose. As Podolak explains in Pain and the Nervous System, “Like a well-trained guard dog, it [pain] barks to get our attention.”

Sometimes, that “bark” reflects actual tissue strain. Other times, the nervous system is sending a signal even when tissues are structurally sound. Either way, the message is the same: don’t ignore it. For employees, pain can be an early opportunity to pause, reset, and adapt before the problem spirals. For employers, it’s a reminder that proactive support is far less costly than waiting for claims to arrive.

What prevention looks like in practice

Prevention doesn’t have to be complicated. It’s about being intentional—balancing movement, posture, and recovery.

Podolak explains that MSK issues often come from two extremes:

• Overdoing: repetitive motions like typing, gripping a mouse, or jumping into an intense workout too quickly. Her advice: alternate tasks, build up gradually, and take short “shake-out” breaks to keep blood flowing.
• Underdoing: prolonged sitting or static postures that strain ligaments and joints. “These ligaments aren’t meant to hang out at the end of the range like this for long periods of time,” she notes. Even small posture resets or timed reminders to move can prevent strain from building into pain.

Prevention also extends beyond physical health. “Fortunately, we don’t need to exercise with high intensity to start moving the needle in the right direction,” Podolak says.

That’s why LifeSpeak offers a library of short, guided classes employees can fit into their workday—whether it’s a 10-minute mobility routine, a stretching session designed for desk workers, or a mindfulness practice to ease tension. These small moments of movement support both prevention and resilience, helping employees feel and function better.

How prevention strengthens productivity and lowers costs

For HR and benefits leaders, prevention translates into measurable outcomes:

• Fewer high-cost claims
• Reduced absenteeism and presenteeism
• Stronger productivity and engagement

Even modest improvements in MSK prevention can save organizations millions annually. But just as importantly, they show employees that their health—body and mind—matters at work.

Supporting employee health with prevention and recovery

Back pain at work may be the most visible part of the story, but musculoskeletal health overall is a bigger challenge. Prevention works, and it’s one of the most human, cost-effective strategies employers can champion.

By providing access to expert-led resources on movement, posture, and stress management, organizations support the people behind the claims and strengthen their own long-term resilience.

Ready to give your people the tools to feel and function better at work? LifeSpeak’s expert-led resources—spanning movement, mental health, sleep, nutrition, and more—support both prevention and recovery. Book a demo today and see for yourself.

Meet LifeSpeak expert Dr. Jessie Podolak, PT, DPT

FAQ

What causes back pain at work most often?

The biggest culprits are long periods of sitting or standing in one position, repetitive motions (typing, mousing, lifting), and “too much, too soon” activity without gradual buildup. Stress, poor sleep, and low movement variety can amplify discomfort. Small changes to posture, workload, and recovery often reduce risk.

How can employees prevent back pain during the workday?

Build micro-breaks into every hour (20–30 seconds to stand, breathe, and move joints through a gentle range). Alternate tasks, adjust chair/monitor height, and keep frequently used items within easy reach. Short guided sessions—mobility, stretching, or core activation—help keep tissues fresh and reduce strain.

Does movement help if I’m already sore?

Often, yes—light, well-tolerated movement can calm stiffness and improve circulation. Start low and build slow: walking, gentle mobility, or light strength work typically feels better after a few minutes. If pain is severe, worsening, or you suspect an injury, consult a qualified healthcare professional.

What should managers and HR provide to support prevention?

Make movement breaks and ergonomic adjustments the norm, not the exception. Offer access to expert-led, on-demand classes (mobility, posture resets, strength, mindfulness) and share simple desk-friendly routines. Encourage pacing big tasks and provide equipment or assessments when needed.

How does prevention affect productivity and costs?

Consistent prevention reduces discomfort that drives absenteeism and presenteeism, and it can help avoid high-cost claims tied to musculoskeletal issues. Employees who move better typically focus better and recover faster, which supports engagement and day-to-day performance.

What’s a simple daily routine employees can try?

Use a “3×3” approach: three times per day, do three minutes of movement—spine mobility (cat-cow or gentle rotations), posture resets (chin tucks, shoulder rolls), and a short walk or stair lap. Layer in one 5–10 minute class for core or hip strength when possible.

Where can teams learn safe techniques from an expert?

LifeSpeak’s library includes expert-led, bite-size videos—such as Dr. Jessie Podolak’s series on preventing musculoskeletal injuries, pain science, and the link between movement and mental health—that employees can follow at their desks or on the go.

Is this medical advice?

No. The information here is educational and supports general prevention. Employees with severe, persistent, or worsening pain—or any red-flag symptoms—should seek advice from a qualified healthcare professional.