TriMed Spine & Joint sees this pattern often. For many patients, long hours in a work chair are a frequent cause of back and neck pain. And while extended periods of sitting are best avoided, for many, it’s a fact of life. They have to pay their bills, right?
When sitting, it’s important to keep the back straight, knees bent, and head centered over the shoulders. Slouching forward may feel comfortable, and it does let the spinal muscles relax. Over time, though, it overstretches the spinal ligaments. That can lead to back pain, neck pain, and other problems. We always encourage patients to maintain a “neutral spine” position at all times.
What to Look for in a Good Work Chair
Seat Backrest
The proper chair has a backrest that slightly inclines backward. This has the effect of relaxing the spinal musculature and decreasing spinal discal pressure.
Armrests
Armrests provide support for the arms which helps to reduce the workload and stress on the trapezius and shoulder muscles. Set the armrests so your forearms rest comfortably. They should still sit low enough to slide under your desk or table.
Lumbar Support
Lumbar support helps maintain the natural curve of your lower back. It can be built into the chair or added with a portable cushion. These small supports are quite handy, effective and relatively inexpensive.
Seat Bottom Angle
Seat angle is more a matter of personal preference than exact science. What matters is that you can hold a neutral spine in comfort. In general, the more the seat tilts forward, the more your lower back extends. That extension helps keep you in a neutral position.
Seat Height
The height of the seat should be so that it allows you to sit all the way back in the seat while your feet are still able to reach the floor. If they can’t and you’re stuck with the chair, use a footrest to remedy the problem.
In addition to the suggestions provided above, it’s important to be aware of your posture throughout the day and be sure to maintain a neutral spine. This means no slouching. Take mini breaks whenever you have been in one position for a long time, and remember to stretch. Have the right equipment and tools for the job. Use ergonomically designed furniture. Keep a lumbar support in your car for “chair crises”
We hope the following information about proper chair and sitting techniques is helpful. These techniques will help your neck and posture. At TriMed Spine & Joint as we do our best to provide top-quality chiropractic care for neck problems and much more. Our friendly and knowledgeable office can identify your spinal issue and explain why your back or neck hurts. Then we help you find a fix fast.
Please share this information with anyone who might find it useful. Thank you for visiting the site. Do you need chiropractic care, spinal decompression, hyperbaric oxygen therapy, or interventional pain management? If so, contact us at one of our several South Florida offices.
Common Questions About Choosing a Work Chair
What makes a good office chair?
Adjustable seat height, support in the curve of your lower back, a seat depth that leaves two or three fingers of space behind your knees, height-adjustable armrests, and a stable five-point base that rolls on your floor surface.
How should my chair be set up?
Set the height so your feet rest flat on the floor with your knees at roughly ninety degrees and your hips level with or slightly above your knees. Sit back so the lumbar support meets the curve of your lower back, and drop the armrests so your shoulders stay relaxed.
Do I need an expensive ergonomic chair?
Not necessarily. Adjustability and how the chair fits your body matter far more than the price. A moderately priced chair that adjusts to you will beat an expensive one that does not.
Will a better chair fix my back pain?
It helps, but it is only part of the answer. Changing position regularly, monitor height and general conditioning matter at least as much. Pain that persists for more than two to three weeks should be evaluated.
Are standing desks better than sitting?
Neither position is good for hours at a stretch. The benefit of a standing desk comes from being able to alternate, so aim to change posture through the day rather than replacing one static position with another.
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