By Tim Button, President of the British Chiropractic Association
Musculoskeletal (MSK) health is often overlooked in conversations about workplace wellbeing, yet it’s one of the most significant factors affecting people’s ability to stay in work, perform well, and live without pain. Across the UK, MSK conditions are responsible for an estimated 30million lost working days each year, with over 1.5million people currently off work due to MSK-related sickness. * This isn’t just a health issue, it’s a workforce crisis.
When you dig a little deeper into the data, it’s also clear that MSK strain doesn’t affect all workers in the same way. The nature of someone’s job and the environment they work in plays a huge role in the type and severity of issues they may face. In construction and manual labour, for example, workers are often doing repetitive, high-impact physical tasks. In retail, it’s long hours on your feet. Office-based staff face a different kind of strain – static postures, poor ergonomics in lots of cases, and limited movement. Even healthcare professionals, who are trained to care for others, are among the most affected, with 16.8% of sick leave in the sector linked to MSK conditions. *
Support with practical steps
So, how can we as MSK professionals support people in the workplace beyond those we see in clinic?
It’s not always easy to introduce new habits into the working day to support our physical health. When we’re under pressure, tied to routines, or working in environments that don’t naturally support movement, even small changes can feel out of reach. That’s why, for this year’s Back Care Awareness Week (13–19 October), we have launched the Stand:Stretch:Stride Rule. This is a practical, three-step guide to help working professionals incorporate more movement and mobility into their day.
Importantly, this guide is designed to be a memorable and accessible gateway, a simple starting point for understanding how different types of movement can help prevent and ease MSK issues, tailored to key types of working environment. We want to spread a clear message that movement and gentle exercise shouldn’t be seen as separate from work hours; they need to be part of them. Varying movement throughout the day is essential, aiming for overall balance and diversity in physical activity. The exercises we’ve recommended in the BCA’s guide are deliberately simple, quick, and adaptable. You don’t need a gym, a swimming pool, or a running track. You don’t need specialist equipment. You just need a few moments and a willingness to move.
“The Royal Society for Public Health is proud to support Back Care Awareness Week 2025 and the British Chiropractic Association’s Stand:Stretch:Stride initiative. Musculoskeletal health is a vital yet often overlooked component of workplace wellbeing. We commend the BCA’s efforts to empower workers with simple, accessible tools to prevent back pain and promote movement throughout the day. Building healthier workplaces is essential to reducing the economic and personal burden of ill health, and initiatives like this are a step in the right direction.”
William Roberts FRSPH, Chief Executive, Royal Society for Public Health
Exercises from the Stand:Stretch:Rule guide to get started:
Neck rolls (30 seconds): Moving slowly and smoothly, imagine drawing a circle with your nose. Keep your shoulders relaxed and avoid forcing the range. This exercise gently mobilises the neck, relieving tension from prolonged screen time or poor posture.
Seated cat-cow (30 seconds): Exhale into Cat Pose by rounding your spine, tucking your chin toward your chest and pulling your belly button in. Inhale into Cow Pose by arching your back, lifting your chest and gently looking upward. Alternate slowly between Cat and Cow movements syncing with your breath. This exercise mobilises the spine, eases back tightness and supports healthy posture.
Calf raises (30 seconds): Whether seated or standing, slowly rise onto the balls of your feet, lifting your heels as high as comfortable. Hold for 2–3 seconds, then lower back down. This simple movement boosts circulation, strengthens lower-leg muscles and counteracts the effects of prolonged sitting or standing.
These general exercises are a great first step for anyone looking to introduce more movement into their working day. For a tailored guide based on your occupation, click here to explore a wider set of movements suited to different working environments.
Building a culture of prevention
Of course, exercises alone aren’t a complete solution. While movement can play a powerful role in preventing and easing MSK issues, it’s not a substitute for clinical care. If someone is experiencing ongoing discomfort or pain, it’s important they speak to a qualified healthcare professional. Early intervention can help identify underlying causes, prevent long-term complications, and support people in staying active and at work. As clinicians, we know that timely, personalised advice (even small adjustments) can often make a significant difference to someone’s health and overall wellbeing.
Ultimately, we need to move away from reactive care and towards a culture of prevention. That means embedding MSK health into workplace wellbeing strategies, improving access to timely support, and recognising the diverse needs of different sectors. The economic case is clear but more importantly, this is about helping people stay well, stay working, and stay supported.
To explore the Stand:Stretch:Stride Rule in more detail and access the BCA’s exercise guide click here.