Office Chair: How To Reduce Back Pain

We are sure that you already know that sitting in an office chair for prolonged periods of time can lead to both low back pain as well as to worsen an existing back problem. The main reason why this occurs is that sitting in an office chair in a static position increases stress in the back, shoulders, arms, and legs. But more important than this, it adds a lot of pressure to your back muscles and spinal disks. 

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The truth is that you need to sit in your job. So, what can you do to reduce back pain?

Office Chair: How To Reduce Back Pain

One of the things that you need to do to reduce back pain is to actually adjust your office chair. While e understand that not everyone has the best office chair at the office, the reality is that most office chairs on the market already allow you some degree of customization and adjustments. So, you should ensure that you take advantage of them. 

Take a look at our Smugdesk office chair 2020 review.

The first thing that you should do is to ensure that your office chair is at the right height. This is one of the features that is present in most office chairs and it shouldn’t be difficult to adjust it. In most cases, you just need to use the lever underneath the seat to adjust the seat height. In case you have the option, you can also adjust your desk height. But this is only the first step. Here’s what you should also try to reduce back pain:

#1: Positioning Your Arms:

When you work on a desk, you know that you keep moving your arms. From typing on the computer to filling out papers and forms, picking up the phone, among so many other tasks, these all require that you pay attention to your arm’s position. With this in mind, you should begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Then, rest your hands on your work surface, and make sure that your elbows are at a 90-degree angle.

Check out the Smugdesk ergonomic office chair.

#2: Measure Your Thighs:

No, you don’t need a measuring tape for this. You just need to ensure that you can easily slide your fingers under your thigh at the leading edge of the office chair. If you notice that it is too tight, you need to prop your feet up with an adjustable footrest. In case you are very tall, then you need to increase the height of your desk or work surface. 

#3: Measuring Your Calves:

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 office chair is too deep. In this case, you will need to adjust the backrest forward, insert a low back support such as a lumbar support cushion, a pillow or a rolled up towel, or get a new office chair.

Read here our unbiased Smugdesk chair review.

#4: Get Low Back Support:

As you are sitting on your office chair, you should always ensure that your bottom is pressed against the back of your chair. In case you can’t do this, then you need to add some kind of support to this area.