Prolonged sitting will inevitably cause back pain. It does matter what type of office chair you are sitting on, if you are going to be sitting for long periods of time then you will need an office chair to allow for this. Sitting in the one place for a long period of time can cause stress on your posture, specifically in your shoulders, arms and back. Therefore it is vitally important that the office chair you choose provides sufficient posture support.

Choosing A Chair

As mentioned, choose a chair that supports your back. Don’t be afraid to testing it out before you buy it, you are paying for it after all. Once you get the chair you may have some adjusting to do. Firstly, adjust the height of the chair to allow your feet to rest flat on the floor, as well as your thighs being parallel to the ground. Adjusts the armrests so your arms can relax comfortably and there is no stress in your shoulders.

Important devices

Anything that you may need throughout your work period, be it your phone or a stapler, keep it close to your chair and body. You don’t want to stretch across to lift anything, so by keeping these devices close to your body you can avoid this stress. Of course if objects are too large to keep close then leave where they are, as for anything else that is out of reach simply get out of your chair to go get them.

Stay Active

It doesn’t matter what type of chair you have even if it is the most comfortable chair in the world, sitting still in the same position for a long period of time is not good for your back.

To prevent sitting in the same place for so long, simply break up your work load. After every hour of work you do, sit up, stand, stretch and walk about for a minute or two, even a toilet break will help.

If you really want to look after your posture as much as possible, a twenty minute walk will help even more. By getting up for a quick walk, blood flow will be redirected to bring vital nutrients to all of your spinal structures.

Overall, if you can regularly include some movement and stretching throughout your day, it will have a great benefit. It will keep your joints, ligaments, muscles and tendons loose, which will bring about a feeling of increased comfort, relaxation, and ability to focus on your work.

Chair Tips

Here are a few guidelines regarding how to adjust your chair and sitting position, to help reduce any back pain you may experience.

  • Height – Stand up in front of your chair, adjust the height of the chair so that the horizontal part lines up just above your kneecaps.
  • Back rest – Sit in the chair, adjust the back rest backwards and forwards, as well as upwards and downwards until it compliments your lower back and you feel comfortable.
  • Sitting position – Sit upright in the chair with your back resting against the chair, your eyes should be in line with the computer screen, and your arms should be in a suitable distance to reach the keyboard so that you don’t have to slouch over.

By taking all of these points into consideration you should be able to significantly reduce any back pain you are experiencing. If your back continues to ache then you may want to take a look at your work station and the particular chair you are sitting in. Are either of these factors contributing to your pain? If so, address them accordingly to ensure you have a pain free sitting experience.

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