Office Chair: How to Reduce Back Pain?

Sitting in an office chair for long stretches can trigger low back pain and make existing issues worse.

This static posture puts extra pressure on your lower back discs, joints, and muscles, and even strains your upper back and neck.

Studies have shown that the pressure within your lumbar discs increases approximately 30% when in a seated position compared to when standing. ¹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10590571/

Furthermore, we have a natural tendency to slouch while working at a desk which adds more strain on your lower back.

For these reasons, choosing a good ergonomic office chair, or an alternative, and setting it up correctly is very important for avoiding and alleviating back pain.

First, Pick an adjustable ergonomic office chair

When selecting a chair, many people forget to pick one that fits well with your desktop and is customizable to your size and workstyle.

Before choosing your desk chair, first establish the desired height of your desk or workstation. This decision is determined primarily by the type of work to be done and by your height.

Once the workstation has been situated, then you can follow the steps below to set your chair up correctly.

Next, Customize Your Office Chair in 6 Steps

Follow this checklist to help make sure your chair and workspace are set up to maximize your comfort while also protecting and supporting your spine:

1. Elbow measure

   First, begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine.

   Rest your hands on your work surface (e.g. desktop, computer keyboard).

   Your elbows should be at a 90-degree angle, and if not then adjust your office chair height either up or down.

2. Thigh measure

   Check that you can easily slide your fingers under your thigh at the leading edge of the office chair.

   Most office chairs have an adjustable seat height that can be raised or lowered until this thigh measure is achieved.

   If it is too tight, you need to lower your seat height, or prop your feet up with an adjustable footrest. In lieu of an adjustable footrest, you can use a box or a large, heavy book.

   If there is more than a finger width of space between the bottom of your thigh and the chair, raise your seat height. If you are unusually tall, you may need to raise the desk height so that you can raise the height of your office chair.

3. Calf measure

   With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair.

   If you can’t do that easily, then the chair is too deep.

   If your chair has a seat depth adjustment, use it to customize the fit according to your leg length. You will need to a) or the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair that fits you better.

4. Low back support

   Lower back support in an ergonomic chair is very important. The lumbar spine has an inward curve, and sitting for long periods without support for this curve tends to lead to slouching (which flattens the natural curve) and strains the structures in the lower spine.

   Never slump or slouch forward, as that places extra stress on the structures in the low back.  Your lumbar discs are quite susceptible to damage from an unsupported sitting posture.

   Your bottom should be pressed against the back of your chair, and there should be a cushion in the back that causes your lower back to arch slightly (called the lordotic curve) so that you don’t slump forward or slouch down in the chair as you tire over time.

   An ergonomic chair should have a lumbar adjustment (both height and depth) so you can get the proper fit to support your lordotic curve.

5. Resting eye level

   Close your eyes while sitting comfortably with your head facing forward. Now slowly open your eyes.

   Your gaze should be aimed at the center of your computer screen.

   If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce strain on the upper spine.

   To get the screen at the right height you will usually need to buy a monitor that is separate from your laptop. If the monitor is still too low, you can purchase a stand for it or simply place it on a stack of books.

6. Armrest

   Adjust the armrests of the chair so that when you rest your arms on it your arms are just slightly lifted at the shoulders.

   Use of an armrest on your office chair is important to take some of the strain off your upper spine and shoulders, and it should make you less likely to slouch forward in your chair.

Even with correct set up and use, some people prefer to skip the traditional office chair and use an alternative chair.

Take regular movement and stretch breaks

No matter how comfortable and ergonomically supportive your chair is, any type of prolonged static posture is not good for your back and is a common contributor to spinal degeneration, such as degenerative disc disease or a herniated disc.

To avoid keeping the back in one position for a long period, remember to stand, stretch and walk for at least a minute or two every half hour. For example:

• A standing backbend stretch opens your chest, relieves tension in the lower back, and counteracts the effects of prolonged sitting.
• A hamstring stretch is easy to do and brings nourishing blood flow the your legs and lower back.
• A twenty to thirty-minute exercise walk promotes healthy blood flow that brings hydration and nutrients throughout your spine.

In general, moving about and stretching on a regular basis throughout the day will help keep the joints, ligaments, muscles, and tendons loose, which in turn promotes an overall feeling of comfort, relaxation, and ability to focus productively.