Alternatives to Traditional Office Chairs

Many people are uncomfortable sitting in a traditional desk chair, and instead may feel better working in a setup that is more active and requires muscle engagement.

These options are designed to reduce the stress that a typical seated position puts on the spine.

The following is an extensive list of options to choose from, including how the types of seating reduce lower back strain and the pros and cons of each choice:

Kneeling Chair

The kneeling chair has no back, and you sit in a modified kneeling position.

The design encourages good posture by sliding the hips forward and aligning the back, shoulders, and neck. Primary support is from the seat of the chair, with additional support provided by your shins.

Pros:

• Reduces spinal compression: This position reduces spinal compression because it distributes your body weight between your hips and knees.
• Supports spinal alignment: The forward-slanting seat helps maintain the natural curve in your lower spine.

Cons:

• Can be uncomfortable for knees and shins: This position puts some pressure on your knees, and this pressure may cause discomfort especially for individuals who are heavy and/or have knee problems.
• Lack of back support: There is not backrest, so you need to engage your core muscles to maintain a healthy seated posture

Over the long term, using a kneeling chair is a good option to build your core abdominal and lower back strength and is gentle on your spine.

Saddle Ergonomic Chair

As the name implies, this chair is in the shape of a horse's saddle and puts you in a position somewhere between sitting and standing, similar to the position used when riding a horse.

This position allows your legs to drop naturally and widen, creating a healthy and stable position that is comfortable for some patients with lower back problems. With long term use it can even strengthen the back muscles.

Pros:

• Improves posture: Encourages a semi-standing position that naturally supports the spine and reduces slouching.
• Good for circulation: Having your legs hang down reduces the circulation issues common with traditional chairs.

Cons:

• Difficult to find the right fit: It may be a process of trial and error to find a saddle stool that is not too wide or too narrow for your physique
• Pelvic floor pressure: Some types of saddle chairs may lead to pressure points near the front of the pelvic floor, which may cause discomfort (similar to some bicycle seats causing soreness and discomfort
• Difficult to hold yourself up: Many people find it difficult to sit on for a long time because there is no back support.

Exercise Ball as a Chair

The exercise ball is commonly used for exercise and physical therapy but can be used as a chair.

The major advantage to this type of chair is that it encourages movement and active sitting.

There is a slight bouncing involved that keeps the legs moving, which stimulates circulation and keeps muscles busy, reducing stress and fatigue. Sitting on the ball makes slouching difficult, and the positioning needed to stay on the ball will automatically improve posture.

Pros:

• Encourages active sitting: Movement and slight bouncing stimulate circulation and engage core muscles, reducing strain on the lower back.
• Improves posture: The instability of the ball makes slouching difficult, promoting better spinal alignment.
• Customizable: Available in different sizes to suit leg length for individuals, offering flexibility for proper posture.

Cons:

• Lack of stability: Prolonged sitting can become tiring due to constant engagement of core muscles, which may cause discomfort in the lower back over time.
• No back support: There is no back support, so sitting on the ball may not provide adequate comfort for long periods.

Some of these chairs can be modified with a base frame with wheels for improved mobility and can even have a backrest attached.

See Choosing the Right Exercise Ball

Recliner

For some people, sitting in a reclined position is most comfortable for their backs. For example, people with pain from lumbar spinal stenosis or lumbar degenerative disc disease often will feel most comfortable in a reclined position with feet propped up on a footrest.

Pros:

• Comfortable for certain back conditions: The reclined position with feet elevated reduces pressure on the lumbar spine.
• Customizable positioning: Allows users to adjust their position to alleviate lower back pain as needed.

Cons:

• Leads to stiffness: Prolonged reclining leads to muscle stiffness and poor engagement of core muscles. Over a long period of time, this type of muscle atrophy and stiffness tends to make back issues worse.
• Limited mobility: It’s challenging to get in and out of a recliner and stay active, and it’s better for your spine health to get up and move around throughout the day.

Small tables are available that attach to the reclining chair and can swivel over the chair to allow you to work comfortably on a laptop or do paperwork.

This may be an ideal option for someone recovering from an acute back injury or from spine surgery.

Zero-Gravity Chair

A zero-gravity chair mimics the position astronauts take during liftoff, where the body is reclined, and the feet are elevated to reduce pressure on the spine. This type of chair offers full support while distributing body weight evenly. It’s an ideal choice for people who deal with severe back pain and need to be productive.

Pros:

• Distributes body weight evenly: This reduces spinal tension and lower back pain by mimicking the position astronauts use during liftoff.
• Relieves pressure on the spine: Provides full support, which can be helpful for people experiencing significant back pain.

Cons:

• Not practical for desk work: You’re in a fully reclined position that makes it difficult to work on a laptop or do paperwork.
• Limited active movement: This fully supported position does not engage the lower back or abdominal muscles, and over time this sedentary position tends to increase back issues.

Some people find that having a recliner or zero gravity chair available during times of a back pain flareup works well, and during times when back pain is manageable they sit in a regular ergonomic office chair.

Standing Desk

Using a standing desk is a popular alternative, as a standing posture places less strain on your lower back than a sitting posture.

Most people do not stand for long period of time, and instead alternate between standing and sitting throughout the day.

Pros:

• Reduces sitting-related pain: Alternating between sitting and standing reduces lower back strain and improves posture.
• Encourages ongoing movement: The tendency to shift positions while promotes blood flow and engages muscles throughout the workday.

Cons:

• Requires adjustment periods: Standing for long periods may strain the lower back if proper posture isn’t maintained or if there are no breaks.
• Fatigue with prolonged use: Without sufficient support, standing for long durations may tire the legs and back.

Take breaks from standing by sitting in a supportive chair. Alternating positions helps relieve pressure on the spine and muscles, preventing back fatigue and pain.

Another way to take a break from standing is to use a perching stool or sit-stand stool. These stools can provide a resting position while maintaining an upright posture, easing the transition to standing for longer periods.

It is important to reduce lower back stress while working at a standing desk.

One way to reduce stress is to stand on an anti-fatigue mat, which is a cushioned mat that encourages subtle movements and reduces pressure on the feet and legs and spine while standing.

Another point is to pay attention to your footwear to minimize strain on your back while standing, such as:

• shoes with orthopedic support
• minimalist, barefoot-style shoes designed to promote natural movement for your foot

Sit Stand Stool and Perching Stool

You can use a standing desk and easily alternate between standing and sitting without changing your work surface height by using a sit-stand stool or perching stool.

These stools allow you to work in a semi-standing position while taking some pressure off the feet and promoting a more upright posture. Perching stools offer a similar benefit by allowing the user to lean back slightly while maintaining an upright posture, reducing strain on the spine.

Pros:

• Supports a semi-standing position: This reduces pressure on the lower back while promoting an upright posture.
• Encourages mobility: Allows for some movement, preventing stiffness and maintaining a healthier spinal alignment.

Cons:

• May not provide enough back support: Without proper lumbar support, some users may experience discomfort in their lower back with prolonged use.
• Limited for prolonged sitting: While great for short periods, it may not offer enough comfort for those needing extended support.

Active Sitting Chairs - Wobble Chairs, Balance Stools

These are chairs or stools designed with an unstable base, encouraging constant movement to maintain balance. This continuous movement promotes core engagement and prevents stiffness associated with prolonged sitting.

Examples include wobble chairs or balance stools with rounded bases that tilt in all directions.

Pros:

• Promotes constant movement: The unstable base keeps the user’s core and back muscles engaged, preventing stiffness and supporting spinal health.
• Encourages posture awareness: Users must maintain balance, which automatically encourages better posture and reduces lower back pain.

Cons:

• Can be tiring over time: Continuous movement and core engagement tends to be exhausting, leading to back discomfort with extended use.
• Limited lumbar support: Like other active sitting options, these chairs lack sufficient back support for long-term use.

When changing to this type of active sitting, it is usually a good idea to first check with a physical therapist or physiatrist for an assessment of your spine health and core muscle strength.

Treadmill Desk or Desk Bike  

For those looking to combine light exercise and movement with work, a treadmill desk or desk bike provides an option to stay active while completing tasks.

These setups involve either walking on a treadmill or pedaling on a stationary bike while working on a desktop.

Pros:

• Combines movement with work: Light exercise like walking or biking while working encourages constant activity, reducing the risk of sitting-related back pain.
• Improves circulation: Keeps the body in motion, improving overall muscle health and reducing stress on the lower back.

Cons:

• Multitasking challenges: It is a challenge to focus on both work and exercise, especially for those with back pain who need to pay attention to posture.
• Requires a learning curve: Adjusting to this setup can take time, and improper use may lead to discomfort or strain on the back.

Start Slowly and Progress Gradually

When shifting from doing your work with a traditional office chair to one of the alternatives below, your back will likely feel fatigued and strained by the new posture.

Guidelines to protect your back while trying a new sitting option include:

1. Start slowly
2. Increase your time in the new position gradually

For example, if you want to try working at a standing desk, begin by standing for 15 to 30 minutes at a time, alternating between sitting and standing. Gradually, over time increase the amount of time spent standing, and have a goal to stand for about half of the day and sit for the other half.

Maintain Your Posture

For anyone wanting to change to a chair that requires more engagement of the abdominal and back muscles, it may be wise to first try physical therapy to condition your core muscles.

Good options to include core strength include exercise ball exercises, abdominal exercises, hamstring stretching, and a regular low back stretching routine.

These alternatives are designed to encourage movement, improve posture, and reduce discomfort associated with prolonged sitting. The key is finding an option that fits individual needs and promotes comfort over long working hours.