As technology gets better and better each day, our jobs are becoming less and less physical in nature. Our bodies were made to move yet many of today’s jobs require us to be seated for 7 or more hours per day. As a result, we need to pay more attention to our sitting posture in order to maintain our back health.

It’s very easy to slump into poor posture, which takes the spine out of its natural shape. As the time in a seated position increases, you muscles begin to fatigue and thus, the slouched position takes over. Slumping down in your chair significantly increases the pressure on the lower back and can lead to back pain down the road. Although sitting for long periods of time is not recommended, a good ergonomically designed chair will help you avoid back pain at work.

back pain

Image source: NHS

Considerations for an office chair:

  1. A healthy chair allows for postural changes. A chair allows for postural changes when it can be adjusted for a few comfortable positions (e.g. sitting up straight, reclining and ensure the cushion is not too soft)
  2. The chair should allow you to minimise your muscular activity when you sit. The muscles of the back, neck and shoulders are able to get some rest when the sitter is able to recline; utilise the armrests and straighten legs as needed.
  3. The chair should permit the sitter to decrease the amount of weight
    supported by their spine. What many people do not realise is that the weight of our upper body itself accounts for approximately half of our total body weight when we sit without back support. Your upper body weight when seated can be reduced by properly using the armrests and backrests of the chair. This will result in a decreased chance of developing back pain.
  4. A proper chair should encourage the natural curves in your lower back. This is achieved through strategic supportive curves built in the backrest of the chair.

Keep these healthy chair considerations in mind the next time you sit down at work to help prevent back pain.