Right Way to Sit on Office Chair to Get Rid of Chronic Back Pain

Right Way to Sit on Office Chair to Get Rid of Chronic Back Pain

Right Way to Sit on Office Chair to Get Rid of Chronic Back Pain

Sitting for long periods of time, especially at an office, can contribute to persistent back discomfort. However, maintaining the proper posture and integrating ergonomic techniques can significantly reduce discomfort. In this detailed article, we’ll look at how to sit properly in a chair to battle and prevent chronic back discomfort.

What is Chronic Back Pain?

Chronic back pain is a common problem among office workers, and it is generally caused by lengthy periods of poor posture, insufficient ergonomic settings, and sedentary habits. Before we get into the right sitting techniques, let’s take a quick look at the elements that contribute to back pain.

Sedentary Way of Life

Long periods of sitting without breaks can cause muscle stiffness and decreased flexibility.
Physical inactivity relates to weakened core muscles, which exacerbates back pain.

Bad Posture

Slouching or hunching over a desk puts unnecessary strain on the spine and surrounding muscles.
Incorrect alignment can result in long-term spinal problems.

Ergonomic Configurations

Uncomfortable working conditions might be exacerbated by insufficient workplace furniture and equipment.

Ergonomics promotes a neutral spine and decreases strain.

The Ergonomic Chair

A Comfortable Foundation

Purchasing a high-quality ergonomic chair is the first step toward achieving a pain-free workplace. When choosing a office chair for chronic back pain, keep the following elements in mind:


Choose a chair that can be adjusted in height to ensure your feet are flat on the floor.
Armrests that adjust enable for optimal placement, reducing shoulder and neck strain.

Lumbar Back Support

A chair with built-in lumbar support keeps the spine’s natural curve.
Adequate lumbar support relieves lower back strain.

Depth and width of the seat

To support your thighs without placing pressure on the back of your knees, use a chair with an adjustable seat depth.

The breadth of the seat should easily accommodate your hips.

Material and padding

To avoid overheating, choose breathable textiles.

Cushioning should give adequate support without being either stiff or overly soft.

Improving Your Sitting Position

A good sitting posture is essential for preventing and treating chronic back pain. For optimal posture, follow these guidelines:


Sit back in your chair, back straight, shoulders relaxed.

To reduce neck discomfort, keep your head in alignment with your spine.

Foot Positioning

Maintain a 90-degree angle at the knees by keeping your feet flat on the floor.

If your feet do not reach the ground comfortably, use a footrest.

Hips and thighs

Maintain parallel alignment of your thighs with the floor.

To accomplish this alignment, adjust the chair’s height.

Arm Placement

Arms should be parallel to the ground, with elbows at a 90-degree angle.

Armrests should be adjusted to support your forearms without elevating your shoulders.

Positioning of the Keyboard and Mouse

To avoid overreaching, keep your keyboard and mouse close at hand.

While typing or using the mouse, keep your elbows close to your torso.

Height of the screen

Adjust your monitor to eye level to reduce neck strain.

If necessary, use a monitor stand to obtain the proper height.

Chronic Back Pain

Chronic Back Pain

Adding Movement and Breaks

Even with the ideal chair and posture, adding mobility and frequent breaks is critical for avoiding stiffness and boosting general well-being:


Set a timer for every 30 minutes to remind yourself to stand up, stretch, or walk around.
Simple stretches can help relieve stress in the neck, shoulders, and lower back.

Desk Workouts

In order to enhance flexibility, use desk exercises such as sat twists, neck stretches, and shoulder rolls.
These workouts can be completed without leaving your desk.

Sitting in a Dynamic Position

While sitting, engage your core muscles to increase stability and prevent tension.
To avoid static postures, alternate your weight from one side to the other on a regular basis.

Meetings on the Move

When possible, recommend walking meetings to include more physical activity into your workday.
Walking improves blood circulation and lowers the likelihood of stiffness.

Tips for a Pain-Free Workday Hydration

Stay hydrated to keep your spinal discs healthy and flexible.

Optical Care

To avoid eye strain, use the 20-20-20 rule: every 20 minutes, stare at anything 20 feet away for at least 20 seconds.

Breathing with Awareness

Reduce stress and tension by practicing deep, conscious breathing.

Exercise on a regular basis

Outside of work, start your regular workout routines to strengthen core muscles and improve overall posture.


By adopting proper sitting techniques, ergonomic furniture, and mobility into your daily routine, you can dramatically minimize and prevent chronic back pain. Make your well-being a priority by designing a workspace that encourages comfort, alignment, and general health, resulting in a productive and pain-free workday.